Workkin' Out!
How much ya bench?
Put your work out notes here. motivate the rest of us.
Here's what I did today:
25 minutes on the eliptical to warm up. heart rate avg 131, 1.75 miles.
then, the machines....Putting a bit more detail than i will in future so you can get an idea of the machines i use. might just be reps and weight next time.
link to a muscle map
Chest: upright lever press machine with the seat low so it works the top of my pecs. 160 lbs, 8 reps/ 100 lbs 10 reps/ 70 lbs 12 reps....burnouts, no break in between. Then I set the seat high so i'm working the lower boob muscles, and do 120lbs x 6, 80 x 8, 60 x 10, again burnouts....no break between.
Delts/Lats: pulling levers down to the sides.. 180lbs 12 reps ( i was up to 200, but my shoulder is a little hinky) then 120 x 8, 70 x 12.
Abs: Crunch machine 125 lbs 2 sets of 12 or 13 reps.
Biceps: 1 30 lb dumbell. I sit on the end of a bench, put my elbow on the inside of my thigh to hold my arm still. This isolates my bicep..(i had no idea how weak i was until i started doing these) and do 2 sets of 10 curls with each arm, with a 1 minute break between.
Back: Lever machine that simulates rowing a rowboat...90lbs 8 reps, 2 sets...concentrating on using your upper back muscles instead of your arms.
Shoulders: This was kind of a bitch, cuz, again, my left shoulder hurts. Reclining shoulder press...so my arms are forward of my body, and it works the front of my shoulders and upper chest. 70 lbs, 1 set of 8 (I'm pretty beat by now) then I sit up and do a set of 50 lbs with my arms directly over my head (this works the shoulder muscles that connect to your neck[trapezius])
Obliques: I hate this machine. It's like the crunch machine, with the shoulder harness things that drop down, but you twist your torso. I set it on 4 (this is the range of twist....pretty much as far as i can twist) put 70 lbs on it, and twist it. god it sucks. it's like when you bend over for something, and some asshole puts their hand on the back of your head and tries to hold it down so you can't stand up...ya know? gives good results tho.
Triceps: this machine has a tall tower structure with cables and pulley wheels. there's a big thick rope that you hold and pull down. Keep your arms locked to your sides, and pull it down and then apart when you get to the bottom. I did 2 sets of 50 lbs. oooh...it burns....
I didn't do any legs today other than the cardio.
Today I did:
Stairbastard:
10 mins 75 steps/min
10 mins 81 steps/min
5 mins 60 s/m - skipping step
lat machine
2/10 50bls
2/10 45 lbs
ab machine
2/10 35 lbs
2/10 30 lbs
rotary torso (the one jim hates)
2/10 25 lbs ( I hate it too)
abductor (thigh/ass)
4/10 50lbs
squat
4/10 80lbs
leg curl (hammy)
2/10 45 lbs
Friggen conversions!!
15 mins on treadmill warm up - program 6, which is hilly run (mostly on max incline)
15 mins on rowing machine
3 circuits of the following, with 15 reps on each machine, each circuit.
Pull Down, in front - 80kgs/180lbs
Pull Down, behind - 80kgs/180lbs
Leg press - 120kgs/265lbs (rawwwrrrrr)
Obliques - 15gs/30lbs
Pecs - 70kgs/150lbs
Squats - 40kgs/90lbs
Abs - 25 crunch, 25 extended legs, 25 on the ball
Dips - 25 (which near killed me!)
Hamstring Curls - 15kgs/30lbs on each leg
15 minute cool down/stretch
Next session is a 45 min cardio circuit...I love these!!
My health teacher in high school taught me one set of 8-12 reps working until complete muscle exhaustion is the best way to gain muscle strength. That's the method I use. I always try to lift between 8-12, if I rep too little I have to decrease weight, too many reps, increase weight.
I do one set of:
free weights:
- dual 40 lbs standing bicep curls
- single 60 lbs standing overhead two hand tricep extension
- dual 40 lbs sitting on bench shoulder presses
- dual 40 lbs laying on bench chest press
- 100 lbs (50 each side) barbell standing bicep curls
machines:
- 120 lbs chest fly
- 120 lbs chest press
- 110 lbs shoulder press
- 130 lbs lat pull down
- 110 lbs seated row
- 120 lbs seated tricep extension
- 130 lbs seated lower back stretch
My chest is what I really want to improve because I don't have one at all. Lower body falls at the way side-my calves and thighs and hammies are big naturally. Makes me look like an Inuit. Abs I workout for endurance so I usually do 130 lbs of 4-5 sets of 8-12 reps ab/oblique on the torso revolve machine on both the left and right side (16-24 reps total for both sides is one set).
I try to balance this every other day of the week, with the off day reserved for basketball. Weekends don't count-cause they're weekends!
I walked 15 steps from the couch to the toaster, spread cheddar on my English muffin and walked the grueling 15 paces back to the couch.
Whew!
One cup of coffee from the desk to lips and back again. Several times.
How do you "spread" cheddar, Bri? Did you pre-melt it or something?
Yesterday:
1 50 minute game of small-side soccer (scored once, got flipped in the air once back hurts like a bitch)
Workout: (circuit,no break between exercise)
Chin-ups, 12
Push-ups - hands on medicine ball, 20
Inverted crunch with medicine ball, 30
30 lb (each arm) butterflies on swiss ball, 15
30 lb (each arm) reverse push up, 15
Dips with Medicine ball between knees, 15
Squat, jump, through, catch medicine ball, 15
Jump rope, 60 seconds
Repeat three times.
Wash it down with Endurox R4 and finish with 1 mile run.
Does everyone here do full body workouts every day?
I work one or two muscle groups a day, usually 4-6 exercises per group, and either 3 or 6 sets per exercise.
For instance, yesterday I did chest heavy, so I did 3 sets each of bench press, incline press, decline press, free weight butterflies, machine butterflies, and machine bench press.
Today (if I have time, got lots of crap to do) I'll be doing biceps and triceps light, so probably 6 sets each (with rest only after the 3rd set) of standing curls, prayer bench hammer curls, machine rope curls and machine prayer curls. For the triceps I'll do standing arm extensions (that's a guess, not sure what they're really called), close grip bench press, prayer bench pulldowns, and machine rope pulldowns.
Heavy weights, I do 3 sets of 70%, 80% and 90% of maximum weight (which, for bench press is about 170 on a good day) with a minute or two between sets.
Light weights is more of a circuit thing, with six sets at 60, 70, 80, 80, 70, 60 and I break once at the top for 2 minutes, no breaks between exercises.
If I've got time I'll do 30 minutes on an elliptical, and I try (though, over the last two weeks I've been horrible about it) to run a few miles every morning, or go swimming at lunch. My cardio doesn't really cross over into regular working out, though, usually more like 2-4 times a week.
i try to get as close to full body as i can each day ( i don't work with heavy weights though). I follow the idea of never doing the exact same workout twice, though.
I've just come back from joining the gym.
I'm going to start with yoga, aqua aerobics, and possibly line dancing
awesome! do not, i repeat, DO NOT, do what most of us do - let that membership go to waste.
HM paying for it til I'm back at work
he already accepts he has taken on poking-me-until-I-go duties
If you force it for a month, you'll magically start wanting to go. You'll start looking forward to it, planning what you're going to do next.
HM sounds like a really great guy.
Sounds great SG.
Our place has TV's in front of the cardio equip. If you find a good show you can easily lose an hour on the treadmill...
I bet you'll enjoy the yoga. I took a 1 on 1 class that nearly killed me, obviously would see huge results if I stuck with it, but the schedule doesn't work for me. I know 2 different women that decided to try yoga out to get some exercise and are now instructors they liked it so much (1 was a very highly paid fashion photographer in NYC)
Enjoy yourself - and keep posting!
Just swam today. 48 lengths (2/3 mile) 25 mins, half breaststroke, half freestyle.
I would kill for my school to have a pool for me to do laps in. Somehow we can pay off whoever to let us have our home football games in the Football Hall of Fame stadium, and straight up buy a whole apartment complex to house extra students this year, but can't be bothered to add a frickin pool to our wellness center. We have to use the one at the Jewish Community Center down the street. How's that for irony. My old high school has a better gym facility than this. [/end rant]
I've been using the
http://fitdeck.com/fit/index.htm for a couple of months now and I have been feeling the effects of it. I'm not ripped, yet haha, but I feel much more energized, wake up well rested (which is huge for me), and just overall feel more fit. It seriously looks like some lame off of TV thing, but it's (plus better diet and regular 8 hours of sleep) been working for me.
SG - if you lose motivation and find yourself not wanting to go to the gym....make yourself get organised and go....but, tell yourself that if you get changed and STILL dont want to work out, that you can just walk out of the changeroom and go home.
Its a trick that my old PTer used to say and it works.
I workout 6 days a week, but I do 8 sessions a week.
I run 4 days, 2 days of strength training and on Tuesdays and Thursday I do a run in the morning and a aqua aerobics or bootcamp workout of a nite.
How do you "spread" cheddar, Bri? Did you pre-melt it or something?
It's that Kaukauna spreadable cheddar from Wisconsin that comes in a tub.
(You see how I'm talking about food in an exercise thread? I'm in complete denial and should have my jaw wired shut for six months. I disgust myself.)
Ah yes! Great on the Sociables. ;)
...Our place has TV's in front of the cardio equip. If you find a good show you can easily lose an hour on the treadmill...
The drummer for Slipknot (Joey Jordison) practices his double bass for hours, sitting in front of the TV.
I have tried doing mindless single-stroke rolls on a practice pad while watching movies. Developing "muscle memory" ...
.'..but for some reason, as soon as i take my mind off of what i'm doing, my right hand goes tube shaped, and starts a-thrusting back and forth.'
I don't work out every day, usually 4-5 days/wk, and it's mostly the same every time... slowing adding weight over time.
Worked out today - pretty much the same as Sunday but only 20mins on the stairmotherfucker, 75 and 68 steps/min.
pretty bruised and sore from sunday's harsh tackle.
45 minutes on the cycle, 1 mile run.
pull ups - 10
chin ups - 10
medicine ball crunches - 20
medicine ball pushups - 20
3 sets.
Planned to work out and swim today, but got drafted into marshalling kids for picture day at school. Lots of corridors and stairs, and some mental shit too. I earned my beer.
The drummer for Slipknot (Joey Jordison) practices his double bass for hours, sitting in front of the TV.
I have tried doing mindless single-stroke rolls on a practice pad while watching movies. Developing "muscle memory" ...
That is huge in fencing as well. If your reactions are automatic and correct the game slows down.
Had my first yoga lesson today.
I will admit I didn't enjoy it.
It didn't start well - we got there after the start of the class (okay - only a few seconds, but I was out of breath, sweaty and mortified) because of HM's inability to be on time for anything. Grrrr.
I then had problems with any positions on my knees - they aren't great at the best of times, but I have bruises and scabs from falling over on Monday. So that was all ouch ouch ouch.
Then my severely underworked muscles meant I shaked badly holding any position, which doesn't help my naturally poor balance.
And finally my rolls of fat got in the way of any positions not covered by the above complaints.
Yes I am going again. The fact I disliked it mostly because I was so bad at it makes me far more determined than if I'd accomplished it all easily but just didn't enjoy it.
Going to try & go twice a week.
I then had problems with any positions on my knees
From what I have read, you should have been great at those! :thumb:
I really think you are going to like yoga. I found it to be one of the most relaxing things I have ever done. However, once the VCR died, I stopped doing it. I really should look into a DVD version or a class.
And finally my rolls of fat got in the way of any positions not covered by the above complaints.
when I first started at the gym, i had to set the squat machine to a way outside setting cuz my enormous gut was in the way. it gets better.
on our way to the gym now.
Treadmill
35min - 15elev (steepest), 2.5mph
Lat 4/10 45lb
Ab 3/10 35lb 1/10 30lb
Rot 2/12 25lb each way
Abductor 4/10 50lbs
Adductor 2/10 40lbs
Squat 4/10 80lbs
Curl 2/12 45lbs
Swam for a while - just playing and cooling off, no laps
eliptical 35 mins ...avg heart rate 141
chest press: 160 lbs x 12/ 100x 8/70/10 burn outs
2nd set 140 x 8/ 90x8/ 60x 12
-old bitch jumped on the lat machine just before me. old bitch
crunch machine: 125lbs 2 sets of 15 ...owie
-goddamned old man jumps on the lat machine infront of me. goddamn old man.
shoulder press: 90 lbs, 10 reps hurts, so stopped at one set....plus the fucking lat machine is open!
Lats: 200 lbs X 8, 130X10, 90x10
set2: 160lbs X 8, 110X 12, 80 X 15
ISO curls: moved up to the 35 lb dumbell today , 7 reps each arm, rest then only 4 1/2 each. wow.....my arms are gonna be huge.
Tricep machine: 50 lbs, 2 sets of 10
then swimming. one sprint of 50m. and playing with the kids.
jinx actually got in the pool today. you should have seen her in her hot pink bikini with the little frilly skirt thingy.... hawt.
1.5 hours figureskating. remembered to hold the abs in most of the time...
Treadmill
1hr yesterday (15elev - 2.5mph - 560calories)
45min today (same - same - 440)
Same-ish strength training both days
45 minutes on the treadmill 13 elev, 2.3 mph avg heart rate 154
(while watching the cowboys beat the snot out of the rams....did you see that play where the snap went flying over Romo's head, and he chased it back like 30 yards, and then ran it all the way back for the 1st down?! christ! )
weightroom:
chest: burnouts: 160lbs x 8 , 120, 80 rest 140x 5 100, 70
lats: burnouts: 200lbs x 8, 150, 100 rest 150x10, 100
crunch machine 125 lbs 15 reps, 12 reps
Iso curls 35lbs 7 reps each, rest, 4 reps.
back: 2 sets of 14 x 90 lbs on the row machine
shouders: 90 lbs 2 sets of 10
triceps: 2 sets of 10, 50 lbs
leg curls: 2 sets of 11 at 7o lbs. i am really weak in the hamstrings.....i think its cuz i have no ass.
80 min on the rugby pitch yesterday. Today rest, recover, work.
Hacked up left lung....25 mins
Hacked up right lung....18mins
Abs of steel
painted the deck. took three days. On second day, could feel stiffness from first day, so must be exercise. On third day, nearlly died . Definitely worth mentioning in th workout log.
Just come back from a terrible yoga class - I won't go to one o that teachers ones again until (if!) I get a lot better. She was very fond of a position called Downward Facing Dog (I heard Diamond Dog, but HM corrected me on the way home). My arms aren't strong enough to hold it for more than 10 seconds, so back on my knees for most of the lesson.
Never mind, there are another 2 instructors so I'll be okay - and I feel better about the first class I took now!
Tomorrow I am going line dancing, and Wednesday to Water Workout. If my swimming costume arrives that is - had to buy it from eBay because the local sports shops don't stock my HUGE size...
Just come back from a terrible yoga class - I won't go to one o that teachers ones again until (if!) I get a lot better. She was very fond of a position called Downward Facing Dog (I heard Diamond Dog, but HM corrected me on the way home). My arms aren't strong enough to hold it for more than 10 seconds, so back on my knees for most of the lesson.
Never mind, there are another 2 instructors so I'll be okay - and I feel better about the first class I took now!
Tomorrow I am going line dancing, and Wednesday to Water Workout. If my swimming costume arrives that is - had to buy it from eBay because the local sports shops don't stock my HUGE size...
Hey SG, "Downwards facing dog" (often shortened to downwards dog or down dog) is a "resting" position which you will encounter a lot in all yoga classes as it's often used as a "segway" between poses. And you will get better at it. But meanwhile, talk to the instructors ask them for an alternative -they will probably recommend the child pose. But if you keep changing instructors, you'll soon run out of them! 10 seconds is pretty good for a beginner, anyway! Well done you. Just try to see the instructors as allies rather than enemies. And don't see difficulty as failure. Ask for alternatives/help to improve.
1/2 hour on treadmill......burned 400 calories :finger pop:
chest: burnouts 160lbsx8, 120, 80...rest...140x5, 100x5, 70x5
lats/delts 200 lbs X 10, 150 x 10, 100x 10 rest 150 x 8, 100 x 5....woof.
obliques: twisty bastard machine, 12 each side postition 4 70lbs :grr:
iso curls: 35 lbs set of 4 each side, rest, set of 6 each side
triceps: 2 sets, 50 lbs
hammies: leg curls 75lbs x 12, 2 sets
swam a few laps...mostly playing around though.
i have a cold. working out is teh suxor when you have a cold. especially a new one. bleh.
on Weds I did my ice class and fell on my ass.
on Thurs I swam 3/4 of a mile in 40 mins.
today I walked with the 1st and 2nd grade to a park 10 minutes away, and back.
Guess which took the most energy and caused the most pain?
Hey SG, "Downwards facing dog" (often shortened to downwards dog or down dog) is a "resting" position which you will encounter a lot in all yoga classes as it's often used as a "segway" between poses. And you will get better at it. But meanwhile, talk to the instructors ask them for an alternative -they will probably recommend the child pose. But if you keep changing instructors, you'll soon run out of them! 10 seconds is pretty good for a beginner, anyway! Well done you. Just try to see the instructors as allies rather than enemies. And don't see difficulty as failure. Ask for alternatives/help to improve.
I wonder if we're talking about the same pose - HM said it was a dynamic pose. He did back me up, saying the class wasn't pitched correctly (it's supposed to be "All" but he said it was level 2). He's done yoga for years and felt it was too advanced for 75% of the class (not the dog position of course, that's just my currently flabby muscles), but in terms of strength and balance, not enough rest and the lack of interaction. He's going to carry on going to her class though, because he's at that level already.
The specific issues I had with this teacher I didn't have with Bernadette (the previous week), so I'll go to her class for the next few weeks. Or Margaret's - I haven't been to one of hers yet and I'd like to try them all. I know I'm negative, but the instructor in the above class really wasn't good for me - she demonstrated all the positions but then held them with her eyes closed for example, whereas Bernadette circles the room giving individual help. She also spoke very quietly and used the yoga names without their English description. She's only there until the end of October, so after that we'll go back to Vitor, who HM says is also very helpful to beginners.
I
am going to keep going with this - if only because when I see the other women doing the harder versions of the poses with sweat drips off my nose doing the easy one I envy them their serene calm. I'd like to earn a bit of that.
Yeah. sounds like a poor instructor. I bet it's the same pose, and it's not intended to be a resting pose, hence the "", but..... :D
Line dancing yesterday - 90 mins of seeing my fat red balloon face bob about behind all the dear little old ladies. Still - every time I do it I tell myself I will sweat less next time... It may only be a tiny amount less, but if I'm sweating it's working, right? One of the songs we danced to was Copperhead Road by Steve Earl - too cool! Shame it was a hard dance with lots of turns so I barely heard the song :)
Water Workout today - oh my word I LOVED it!
I have no doubt it will hurt like buggery tomorrow - I could feel it working even as I was doing it. I think I should go twice a week as it's something I enjoy.
Yoga tomorrow. Bleurgh. Still, it's with Bernadette again, so my only issues will be with my own body. I did have a sneaky thought that now I had an exercise I enjoy I could give up yoga, but then realised the very fact I have trouble with yoga and not with Water Workout means they are both necessary. Anyway, I can't give something up just because it's hard - I'm a procrastinator not a quitter.
today.....a phucking hour on the dread mill. burnt 729 calories. yahoo. avg heart rate 146, max 154.
then the weight room
chest: 160 x 10, 120 x 8, 80 x 8 no rest between ...rest.... 140 x 3 (ouch) 100 x 5, 80 x 5. guess i did too much in the first set, or didnt rest long enough.
lats, delts: 200 x 12, 150 x 10, 100 x 10 burnouts....rest....150 x 8, 100 x 8, 70 x 12
obliques: 1 set of 10 each side @ 70 lbs.....still hate this machine
crunches 2 sets of 13 at 125 lbs
iso curls, 35 lbs, 8 reps each, rest, 6 reps each.
triceps: 1 set of 10 at 75 lbs.
then swimming :
fooled around and played with the kids mostly, but jinx agreed to race me in a freestyle sprint ( 1 lap ) I crushed her...by 1.5 body lengths..... and then i almost died of exhaustion. call 911.
SG - thats the thing about Water Aerobics....you *shouldnt* feel it tomorrow and if you are stiff from other activities....it will work them out.
I love water aerobics.
I am not working out because I am drowning in my own snot and can hardly breathe :)
'm not really feeling it, woohoo!
Yoga was better today - I'm sticking with Bernadette for the time being.
I came out of it feeling quite peculiar - as if my legs had been put on backwards. So I went for a walk for another hour - not bad.
I've also booked in for my gym induction, even though I only intend to use the CV room. Well the weather is on the turn and it's good to know I'll have somewhere to walk in the dry.
I am not working out because I am drowning in my own snot and can hardly breathe :)
And you plan on getting laid this weekend? Snot does not equal sexy.
Natural lubricant?
- - - -
swam a half mile today
And you plan on getting laid this weekend? Snot does not equal sexy.
Oh Oh....more proof...
NSFW LINKyucko. lol Is there anyone that finds that arousing?
SNIP
I love water aerobics.
I am not working out because I am drowning in my own snot and can hardly breathe :)
It isn't sexy (to me) but it could be great exercise:
[Advertising voice]
Yes! Snot-aerobics! Now at a special snot-pool in a gym near you!
The higher viscosity of the snot means more resistance, more support, and a better workout. And the wholesome organic goodness of the snot will enrich your skin with essential vitamins and nutrients, maintaining your skin's natural balance and leaving it looking younger and silky-smooth!
(pardon me while I go and :vomit: )
Turns out today is the day I feel like I've been beaten with a big dirty stick.
Something about yoga - despite its benign appearance and the intensive stretching we do, it makes me ache like buggery the next day.
Ouchie.
Water Workout on Monday, Line Dancing on Tuesday and then probably Yoya on Wednesday - induction Thursday then we're back to where we started. Scary having the week planned out ahead!
Oh Oh....more proof... NSFW LINK
That is just so very wrong. You my dear, are a freak.
That is just so very wrong. You my dear, are a freak.
'tis why you love me :D
Oh and bugger about the ouchies SG
1/2 hour eliptical journey while listening to 'A Connecticut Yankee in King Arthur's Court'
Chest: up to 180 today x 8, 120x 6, 80x6
rest, 2nd set 140x5, 100x5, 70x15
lats: 200 x 8, 150 x 8, 100 x 8 rest 170 x 8, 120 x 8, 70x 20
crunch machine: 135 x 10, 2 sets ....it's crazy....125 isnt enough, but 135 almost killed me.
triceps: 60 lbs 2 sets of 10
leg curls 75 lbs 2 sets of 10
curls 35 lb iso curls...8 each, then 4 each.
and i was up to 280 again, goddamnit. i must be retaining water.
Oh bugger off, I'm too busy to work out.
that seems like it would be a long, long way, given your current pain levels....?
Not all at once and it was a lot.
Had my gym induction yesterday and went on my first session today.
It only takes an hour, so it's not a big commitment twice a week, but I hope it will pay dividends, even in making the classes I'm doing easier.
I warm up, then row 400m (technically still my warm-up), 25 mins of CV work on one of four machines - treadmill today, the easiest, then core muscle exercises. They have a wonderful vibrating machine, which I only use for 5 30 second poses, but apparently it's beneficial for everyone from novices like me, to trained athletes, to wheelchair users. I like it because I don't have a great deal of patience for repetition and it's great to see the seconds ticking away.
The floor core muscles exercises are the grimmest. I may start practising them at home to make them easier at the gym.
Oh and I bought some new jogging bottoms today - £4 from Matalan. I got mens' ones because they are cheaper in the bigger sizes - I'll get some cool bootleg ones with diamante design etc when I have less weight to lose.
Back to the gym again today, but the bosu was missing. This is like a part of a gym ball on a circular base (see below). I use it with the base on the floor and the round part in the small of my back - for sit ups that use a specific abdominal muscle/s. Don't ask me what, I'm just doing what I'm told!
I did s0me sit-ups on a normal ball instead, but they were so much harder and I felt less secure so I only did half (feeling guilty now).
I came home and thought hmmmm - I could do them at home every day if I had one here. And you can turn it over and use it to balance on - can't remember what muscles it targets but my instructor did tell me at the time. I like that idea - like a game but good for you.
So I went on ebay - none there, new or second hand (you gotta love second hand fitness stuff that people buy in January and get rid of the next Autumn!) Checked Amazon - they're pretty new in this country and sell for £80+ Darn. Next time I'm in the gym I'm going to ask an instructor for another set if exercises for the same muscle group in case the bosu goes missing again. And hopefully they won't require any equipment, so I can do them at home absolutely free.
Feeling really good about the gym - I'm glad he got me to do the extra exercises because even with them it's such a minor time commitment and it is boosting my confidence.
worked out today.
chest 180 x 8, 140, 100 burnouts rest..then 140 x 4?! wtf.... then 100x 5, 70 x 10.....
lats: 200 lbs x 12, 150 x 12, 100 x 12 rest 150 x 10, 110x 10, 70 x 20 ( i could have kept going) back up to 120, then did 10 more
crunches: 130 lbs, 2 sets of 13
back: row machine 90 lbs 2 sets of 12
biceps: iso curls 35 lb dumbell 5 each arm, rest 4 each.
hamstrings: leg curls 80 lbs 2 sets of 10
triceps: 60 lbs 1 set...jinx was buggung me
then we swam.... i got the flippers out and amazed the kids at how fast i could go. spencer had trouble keeping up with me walking along the side of the pool in his flippers. swimming kicks my muthaphuckin ass. for some reason, the backstroke just thrashed my thighs.
I did stuff on Thurs -1 mile in 10mins on the cross trainer, then 1/3 mile swim...
SG, can you improvise with a "space hopper" (remember them?) They are much cheaper and much more available second hand.... you could superglue it to a base or just wedge it against the bed.
This is my lifting for today. . .
Every exercise has a warmup set of (Full-Load - 20%) x 9
Bench 100 kg x 9, 3 sets
Decline press 90 kg x 9, 3 sets
Incline press 80 kg x 9, 3 sets
Squat 140 kg x 9, 3 sets
Arnold press 27.5 kg, 3 sets
Shoulder press 60 kg x 9, 3 sets
Leg press 250 kg x 9, 3 sets
Hamstring curl 90 kg x 9, 3 sets
Front raise 17.5 kg x 9, 3 sets
Tricep extensions* 50 kg x 9, 3 sets
* Each of these sets is done twice, but in slightly different ways.
ooh, you've gone all metric already! :lol:
Yeah, wtf is that shit??? Speak american god damn it!
:D
I will post weekly from now on, because my schedule is all CV and doesn't allow for any interesting variants like machines & weights.
This week:
Sunday - Gym*
Monday - Rest
Tuesday - Line Dancing 1.5 hours & Gym
Wednesday - Water Workout 1 hour & Gym
Thursday - Yoga 1.5 hours
Friday - Water Workout 1 hour & Gym
Planned:
Saturday - Rest
Sunday - Gym
* Gym is:[LIST]
[*]400m on low resistance rowing machine - warm up only,takes about 2 minutes
[*]25 mins of CV on one of four machines - treadmill, bike, wave machine, stepper, cross trainer - keeping heart rate at 135bpm. And believe me I have to work hard at that, especially on the treadmill, as I'm used to walking. I sweat gallons!
[*]Vibrating machine. Three squats of varying difficulty heald for 30 seconds and lunges on both legs. This sounds feeble but it's tough!
[*]3 x 10 half sit ups on the bosu or from the floor if bosu missing. Knees bent, slide hands up to knees
[*]3 x 10 side bends on gym ball. From centre to right floor to centre to left floor = 1
[*]3 x 10 leg lifts. Lie on floor with knees puled up so lower leg is parallel to floor. Keep one knee in this position, lower other leg almost to floor, swap leg = 1
[*]2 x 12 squats. With gym ball in small of back and hands above head, come down into squat (so thighs are at right angle to lower leg) and raise.[/LIST]
There. And my instructor says none of this will make me lose weight in the first 8 weeks, it will jst improve my general fitness so we have something to work from. Sigh. Ah who am I kidding, I'm enjoying it!
She worked our legs really hard in WW today. My knees ache :(
that's awesome, Sundae. You'll be better in bed now, too. you watch.
My Yesterday:
37 minutes on the treadmill....I actualy ran for a couple minutes three times. ...and I didn't break the poor treadmill either.
machines:
chest: 180 x 8, 130 x 8, 80 x 12 burnouts.....rest....
140 x 5, 100 x 6, 70 x 15 ...brutal
delts/traps: 220 lbs x 8, 170 x 8, 120 x 10...rest...
170 x 10, 130 x 10, 90 x 15
shoulder press: 90 lbs x 10 2 sets
curls: ISO 35 lbs 7 per side, rest...4 per side
free 40 lbs 5 per side....and then 10 shruggs each shoulder
crunch machine....130 lbs....1 set of 13?
then we went to Buca De Beppo and pigged the fuck out on italian food
It's hard to adjust weight lifting to metric. I usually don't count up the total weight, I just remember the number of different sized plates on each side. Now I have to do the conversion, and it doesn't really match up very well (the plates actually weight slightly different at the same sizes). Also, it's a pain in the ass to use machines as you actually have to multiply everything by 2.2. It slows things down just that much.
My routine has been fucked since the last time I posted. I've messed up my left rotator cuff and irritated a disk. Plus, I think I might be suffering from some form of exhaustion. No libido, no energy, body aches, huge appetite.
No libido, no energy, body aches, huge appetite.
I think you may be pregnant.
I think you may be pregnant.
How will I ever tell my girlfriend!?
I played Wii boxing on thursday night...
That's the most activity I've had in a long while besides dodging boards other assorted heavy and/or pointy things people try shoving at me while I'm at work.
My arms are weak and sore, it feels nice :)
It wasn't intentional, but...
my husband was following me up the stairs the other day, and noted that since moving into this two-story house several months ago, my ass has gotten noticeably more muscular.
Remind him that you could rip his dick off with it.
I've been hitting the gym every Tuesday and Thursday evening since last Wednesday (today is Monday). 45 minutes on the treadmill, running/waddling solidly at around 5km/h and sweating like a big fat guy walking way too fast and way too far for him to deal with.
I'd love to go do some weights, but I'm too intimidated by all the big guys with muscle. That and I suspect I need someone to help me by the time I've finished my third repetition and my muscles have collapsed.
Actually, I'm not as big as I've made out; I used to body-build before my daughter was born (Following the Dorian Yates "Lift big to get big" ideal), but my chest has slipped down somewhere under my belt and I'd like to lift it back up. The problem is when I lifted it was all free-weight work and I had a mate spotting me back in the day because the amounts I was lifting were huge - I could only manage three or four really slow reps.
Any advice on finding someone to spot?
i just use machines mostly....and dont go too too heavy. the burn outs i do seem to tear me down pretty thoroughly. it is my opinion that guys over in the free weight (of my gym at least) section are ....shall we say.....self involved. mostly.
I was that guy.
I'll admit that when I was working out, I was big... and I couldn't stop looking at myself in a mirror. It's something you don't see often.
Hell, I think I even kissed a bicep. :P
But the free weights beckon - mainly because I know them. The machines seem to be a little intimidating. that and the workout is better on the free-weights (as I understand), because rather than targeting specific muscles on the machines, free weights cause other muscles around them to work because you're controlling the weights and the way they work and move.
I lift almost exclusively free weights, and I'm not a self-centered muscle-head (I'm a self-centered geek). In my opinion, a machine workout can't compare to a free weight workout. Plus, the maximum weight on machines is too low.
ExRx.net is a great lifting site.
Five days a week on the treadmill. Only 30 minutes and squats(lunges) at night before bed. Sometimes free weights. I need to do more of those and get those fab shoulders.
El Bandito - when using the treadmill the most important thing to monitor is your heart rate. There is a specific band in which your body loses fat (if that is one of your aims). Above it and below it you are not achieving your aim and may be working for no good reason. In fact the same whatever your goal, if you're more used to weights than CV get a proper assessment (or look online!) and use a machine that has BPM (beats per minute) monitor.
I humbly disagree with Perry Winkle - any workout can equal or surpass any other workout. Whether you use free weights, machines or even to start with just working against your own body weight you can achieve your goals as long as you know what you are doing. GET PROPER ADVICE. Whether it's from a reputable internet site or ideally a trainer giving you a goal-specific programme, it may not be what you expect because your needs and your body have changed since you last did this.
I say this as someone who thought they knew weight-loss gym programmes only to find I am working harder and sweating harder than I ever thought necessary in order to burn fat. Turns out my heart was fitter than I thought and just gently heaving my big body around the gym isn't good enough :)
. Turns out my heart was fitter than I thought :)
[cheesier than elspode] we already knew that[/cheese]
the treadmill has been very good to me. Slimming thighs (read: lovehandles) and butt. Can't argue with results. I see 'em and like to show 'em off when I can.
I humbly disagree with Perry Winkle - any workout can equal or surpass any other workout. Whether you use free weights, machines or even to start with just working against your own body weight you can achieve your goals as long as you know what you are doing.
For people doing exercise for fat-loss, general toning, and for improved body look, I agree. If you want to become a high-level athlete, cables and levers are not going to cut it.
I lift for strength and performance and am somewhere between advanced and elite for nearly every aspect of the generally accepted scales. In my experience, you're going to have a hard time reaching or surpassing my level without extensive free-weights training.
That's not to say that you can't reach an elite level of performance in sports like gymnastics, dance and running. You can achieve an insanely high level of virtuosity in some pursuits just through practice. But, you're never going to be able to push a 400 lb. lineman if you aren't heavy into free weights (possibly if only for the fact that machines don't go anywhere near heavy enough).
El Bandito - when using the treadmill the most important thing to monitor is your heart rate. There is a specific band in which your body loses fat (if that is one of your aims). Above it and below it you are not achieving your aim and may be working for no good reason. In fact the same whatever your goal, if you're more used to weights than CV get a proper assessment (or look online!) and use a machine that has BPM (beats per minute) monitor....snip
Uhuh
Use the following to find your optimum working heart rate range...
Beginner or low fitness level . . .50% - 60%
Average fitness level . . . . . . . . 60% - 70%
High fitness level . . . . . . . . . . . 75% - 85%
220 minus your age = Maximum Heart Rate
Max Heart Rate minus Resting. Heart Rate multiplied by Intensity plus Rest. Heart Rate = Training Heart Rate
Example...
Person *X* Minimum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .50 (Min. Intensity) + 75 (Rest. HR) = 131 Beats/Minute
Person *X* Maximum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .60 (Max. Intensity) + 75 (Rest. HR) = 142 Beats/Minute
So, Person X should train above 131 beats per minute and below 142 to achieve optimum results. [/fitness geek]
I bought the NIKE Imara heart rate monitor watch and it beeps at me when I am not in my *zone*.
Anyways, finally, I am back to being able to workout after being sick.
Tonite I just did 45 mins on the treadmill.
5 mins max incline @ 5kms/hr (speed)
20 mins jogging @ *8kms/hr (*this is my coasting/resting speed)
10 mins of 1 minute sprints, 1 minute resting speed
5 mins jogging @ 8kms
5 mins walking 5.5kms/hr ....whilst I wheezed my head off - friggen asthma.
FYI:
1 Kilometer per Hour = 0.621371192237334 Miles per Hour
5 kph = 3.1 mph
8 kmh = 5 mph
5 mins jogging @ 8kms
= 17895 MILES PER HOUR!
you must go through shoes like a muh fuhhh er
For people doing exercise for fat-loss, general toning, and for improved body look, I agree. If you want to become a high-level athlete, cables and levers are not going to cut it.
Quite right, I was being too general. I was trying to advise someone who indicates he
feels out of shape (I'm not suggesting he is). My advice wasn't for someone wanting to be a high-level athlete.
You realise when you come to London in the holidays I'm going to ask to see your muscles, right? And your girlfriend coming too won't stop me ;)
You realise when you come to London in the holidays I'm going to ask to see your muscles, right? And your girlfriend coming too won't stop me ;)
It's quite alright with her, I'm sure. She's always trying to get me to show off.
I have to say that from the picture i remember of you, perrywinkle.(grant)..I'm thinking of you as rather thin and wiry. And you say that machines don't have enough weight available? Am i mis-remembering you, or are you like spiderman or something?
I have to say that from the picture i remember of you, perrywinkle.(grant)..I'm thinking of you as rather thin and wiry. And you say that machines don't have enough weight available?
I've put on some weight since the picture you're thinking of. I'm still fairly thin and lean, but my upper-body strength has caught up to my lower-body strength.
I cap out leg machines and press machines across the board. Some of the other machines, like bicep curl and lat pulldowns, still have some room for me to grow.
My next goal is to build more of a V shape... That means I'm going to focus more on my back and cut some of the non-lean weight I've put on. Right now I'm a little too much like parallel lines.
You know if you're trying to put on mass there are also specific rules, right? Especially about eating habits before and after working out. Sorry if I'm preaching to the converted here.
Yup. Which is how I put on (mostly) lean weight.
Don't worry about me. I'm don't have professional level training and nutrition knowledge, but with Google I'm close enough for my purposes.
= 17895 MILES PER HOUR!
you must go through shoes like a muh fuhhh er
wtf are you on about jimbob?
I jogged on my treadmill with the speed set at 8kms per hour, I jogged for 5 mins at this speed...wanker :p
kms= kilometers per second. just dicking around....i was bored.....
lick it.
I have to say that from the picture i remember of you, perrywinkle.(grant)..I'm thinking of you as rather thin and wiry. And you say that machines don't have enough weight available? Am i mis-remembering you, or are you like spiderman or something?
Whoa, wtf? I was just wondering the other day what happened to grant. Last I remembered,he had gotten a new girlfriend, then dissappeared. He just changed his handle?
Damn you people. Knock it off!!
kms= kilometers per second. just dicking around....i was bored.....
lick it.
bend over
ew, no.
i worked out yesterday. same shit....different weights. then we did 45 mins on the treadmill.....then we swam.
i was pretty tired by the time we got home.....but then i relaxed with the kids and watched the cowboys beat the snot out of the Iggles. It had been too long since the last time, I guess.....I'm a bit stiff today.
Red joined a local club last week and had a meeting with a personal trainer today. They did some basic stuff (push-ups, crunches) to get a basal level of fitness, then made him a work out plan. He was a little depressed with how out of shape he is...but hopefully he'll be posting here in short order.
Do you guys have a specific plan, log, etc. or just kind of do whatever is open?
I waited in all day today for a call that didn't come, so didn't do Water Workout as planned. So it should be:
Tuesday - Gym
Wednesday - Gym (got an appointment at the time I usually take classes)
Thursday - Yoga
Friday - Water Workout
Saturday - Rest
Sunday - Gym
And a sneaky peak at the scales to see how I'm doing.
I did notice I was able to take the hill up to Blackheath on Saturday pretty much in my stride. It's almost San Franciscan in its grade, and it still takes effort, but not stupid-effort.
Last Sunday It took me an hour to complete the following.
five rounds of ten kipping "commando" pullups (this just means one hand was palm out, one hand palm in), ten (five each leg) fourcorner one leg assisted squats, ten (five each side) side clean and jerks with a 24kg kettlebell, ten bench jump.
about five mins rest between each round.
I've been working on this for about two months. My primary goal is to be able to do a dead hang strict pullup someday. I get this routine in maybe twice a week.
Sunday I went extra heavy on the lats and biceps. I did less weight, but 4 sets of burn outs on the pecs...
I felt it all day monday....'course it had been a week since i'd gotten to the gym, so i was off pace. We did a 1/2 hour on the treadmill and swam for another. going back today....I think I'll increase weights and do less reps today.
Way to go! I went back today after a small reprieve. need to build that habit again. What is it......16 days to supposedly build a habit?
I workout 5-6 times a week. Spin, eliptical, weights, abs etc. I can honestly say I am in the best shape of my life at 44! :)
I haven't read this entire thread so this may have already been mentioned but does anyone here have the
Les Mills Programs at their gyms?
I haven't read this entire thread so this may have already been mentioned but does anyone here have the Les Mills Programs at their gyms?
No. God no. *shudder*
got to the gym 4 times this week!
sunday, tues, weds, friday.
I'm starting to feel very strong.
like bull.
fenced tourney Sunday
practiced Monday
mtn bike Wed (lights in dark)
sinus blew up.... feel weak
like kitten
I'm hungry
Every workout is harder than the last (my heart stubbornly works around 130 unless I pitch a fit - should be 135)
I'm not losing weight or mass
Without a camera to show otherwise I am getting paranoid
Have a reassessment at the gym on Tuesday, until then I am restricting my diet - doesn't help that I had roast lamb today, but HM was lovely to cook it and I know he misses Sunday lunch.
Trouble is I am losing faith - all I can see is me in the mirror every day and how hard I am working just to maintain this, this that anyone would wake up screaming at!
Sorry. Feeling sorry for myself. Will work harder this week, whatever hellish design Lewis gives me.
SG, plateaus are natural. Just mix it up and keep pushing. You'll get over this flat spot and see progress again.
Don't forget how far you've already come, SG. The beginning was hard too, but you're already well past it, and soon you'll be well past this point too. Keep giving your body the love it deserves! :)
You have the main ingredient Sundae Girl. Attitude and a drive to succeed. That has already put you on the pathway to your destination. Be careful restricting your diet. If you must, restrict it to the right things and not starving yourself. You will get there. I admire your tenacity.
Keep pushing SG it is totally natural for your body to try to maintain. Look for something different to do but keep your present routine intact. You are kicking butt, you just can't see it from close up.
You're doing what you need to do SG. Some days will be better than others, results will be seen in skips and jumps and plateaus, your resolve will wax and wan - but always keep the big picture (your healthy new lifestyle) in mind. This is the first day of the rest of your life and all that...
FYI - Ive gained a solid 10 lbs and gone up a dress size since joining the gym in March.
I went to the club this morning with my mom. She's amazing and in better shape than most of the young gals in there. Way to go mom!! Did a spinning class with her. I don't think I'll walk for a while now.
I'm hungry
Every workout is harder than the last (my heart stubbornly works around 130 unless I pitch a fit - should be 135)
I'm not losing weight or mass...
You may not be losing weight, but you probably still losing size...don't be too discouraged. I know, I know, easier said than done :). You still are getting healthier. If you are hungry, add more fiber, like veggies and fruit. A handful of almonds or walnuts mixed with dried friut is a great snack with lots of healthy fats to keep you feeing full. By starving yourself, you'll freak out your body, and it will be even less likely to give up weight. Also, you won't have the energy to push yourself to get your HR up there where you want it.
In that last 2 months of healthier eating and increased running, I haven't lost any weight, but a pair of jeans I wouldn't wear to work because they were too tight have made it back into the rotation :) (2 more to go...)
Keep at it! Remember the big picture, this is a lifelong change. :hug:
Oh, and Red has lost 10 lbs so far since joining his gym a couple weeks ago. He goes M-F, takes weekend off.
WAY TO GO!! :D
Great job Red!
I take M and F off. I find that if I go more than 3 days in a row I tend to take it too easy, because I was there yesterday/going back tomorrow etc.
Yeah, last time he got all in shape and sexxy, I ended up knocked up...
:::makes wish for history to repeat itself:::
I read that (twice) as knocked out and just couldn't make any sense of it :smack:
Well I got my new routine yesterday:
30 minutes CV (up from 25) and can use the programmed routines on the treadmill
Heart rate 135-145 on the above
3 Minutes on the Power Plate
30 seconds on 3 types of squat, 1 lunge each leg and calves
This is now to run continually rather than stopping the machine to change position
On the floor:
8 lunges x 2 reps
10 x 4 sitting on a ball, lifting a 3kg medicine ball behind my head and back up
10 x 4 sitting on a ball holding 2 x 1kg weights and lifting them to shoulder level then in the air
10 x 4 "russian twists" lying on my back with my legs up, twisting them from side to side
10 x 4 crunches with a medicine ball, think it's 2kg (all written down for me at the gym)
And the piece de resistance
8 x 2 pull ups on the pull up machine, set at 75kg
This looks like a horrific instrument of torture and is very high (for someone who breathes heavily when she has to go up into the loft) but I did 4 to get the hang of it and it seems pretty much okay dokey.
Felt at my worst yesterday, so I slept all day after the assessment.
Got up about 20.00 for a wee, played Animal Crossing for a while then went back to sleep.
Am hoping Water Workout and new gym routine will make me feel more positive today. Sorry for whining in the workout thread the other day, it's all connected in my head.
heading to the gym now! then i have to go to yucky work.
SG - after losing a significant amount of weight the body adjusts to the workout and routine you've built and it will plateau. the body tries to hold onto the extra weight so you have to do what you did to lose the initial weight - stun your body. you have to hit it with a new workout routine that will prevent you from going through the motions basically relying on muscle memory. The good news is that you don't necessarily have to exercise any harder, just differently. a new exercise routine should really trigger new weight loss/muscle growth.
also, don't forget that at some point it will seem like you aren't losing weight/size because your muscles are really getting bigger and stronger and they weigh more than fat.
i really, really, reallyreallyreally recommend
The Abs Diet books from Men's Health magazine. It isn't really a diet so much as a book or ideas and recipes. YUMMY recipes in fact.
http://amazon.com/s/ref=nb_ss_gw/103-0044683-3514213?url=search-alias%3Daps&field-keywords=the+abs+dietLookout, my trainer has changed all my floor exercises, and I rotate round 5 difference CV machines so I'm confident I'm doing it right. I'm just being impatient, the 21st century disease of "Ok I did some work, now what? Where is my prize?"
I know at some point my the fat I'm losing will be replaced by muscle weight, but believe me at the moment I have so much visible fat to shift I could be Mr Universe under there and not know it! Actually, no - Lewis has reassured me I am only toning not building.
I just wanna see it now (whine whine whine)
Yoga and another stab at the new routine tomorrow. I feel supercool on the pull-up machine I admit!
Body Pump tonight after work, anyone working out tomorrow? or maybe I should rephrase that, anyone going to the gym tomorrow?
S G I was getting discouraged to. I was doing the eliptical, weights on the floor and abs. As well as Body Pump class. I plateaued and just couldn't get any results. I was up to 6 miles on the eliptical with about 500 cal burn - still nothing. I finally switched from the eliptical and started spin class. Wholly crap what a difference! I is just a case of mixing it up, keep your body guessing and working.
Realllllllly didnt want to work out today - but I missed Sunday, and can't go tomorrow or Fri, so I dragged myself to the gym. Did the same workout as yesterday (detailed below) except I skipped the swimming today and took an extra long steam/shower instead. Im pretty sure that counts....
Treadmill
60min - 13-15elev, 2.7 - 3.3mph
Lat 4/10 50lb
Shoulder 4/10lbs
Press 4/10 20lbs
Ab 5/10 35lbs
Rot 2/12 25lb each way
Abductor 4/10 60lbs
Squat 1/10 80lbs
Kickboard laps - 30mins
Promised myself I wouldn't post here til I had something specific to say, but no one is posting tonight and I am so lonely (ref to the book The Haunting)
I feel so cool on the pull up machine. I know I'm only setting it on 75kg, but it's the tallest machine in the gym and the really buff people do proper pull ups on it. I just look at them in awe.
Lost some more lbs, yay. 15 stone now - stones being a benchmark weight in the UK. It's 210 in lbs, so it will be another celebration in 10lbs time, how nice to be bilingual! Aim (achievable) is to be 14.5 by Christmas. 203.
(I have deleted some of what I originally typed).
I am proud of myself, I am succeeding, I am enjoying the gym, I am achieving lots.
I am proud of myself, I am succeeding, I am enjoying the gym, I am achieving lots.
For what it's worth, I'm proud of you, too. Your struggles and progress have served as inspiration for me to re-up my commitment to my own health and make another round of improvements. I've kind of stagnated since the first of the year. It's time to get back in high gear.
I am proud of myself, I am succeeding, I am enjoying the gym, I am achieving lots.
You should be proud of yourself! It is much harder to motivate and get to the gym than sit on the couch. Keep it up pretty soon you'll get to the point where you are counting the hours until your next workout ;)
I got all set this morning went out to the car and just happened to look at my front tire and it was flat :eek: f-ing thing. 3rd one in 3 months. :eyebrow:
would you like to purchase some tire & wheel insurance? it's very nice.
Depends if you blow dry your hair or not :3eye:
Went Weds, Thurs, Sat and Sun - this is more because of the CV than the exercises. Am trying to get 30 mins a day.
I misrepresented my exercise routine - damn those numbers!
I'm getting used to it now but I still have to use the card as there are different reps etc for each set:
On the floor:
8 lunges x 2 reps - correction x3 reps
10 x 4 sitting on a ball, lifting a 3kg medicine ball behind my head and back up - correction 12 x 3
10 x 4 sitting on a ball holding 2 x 1kg weights and lifting them to shoulder level then in the air - correction 12 x 3 and it's 2 x 2kg weights
10 x 4 "russian twists" lying on my back with my legs up, twisting them from side to side
10 x 4 crunches with a medicine ball, think it's 2kg (all written down for me at the gym) - correction 1kg ball
8 x 2 pull ups on the pull up machine, set at 75kg - correction 8 x 3
I come back from the gym elated, but oddly I feel so virtuous going there that I believe I am slim and fit, and coming home I after looking in the mirrors and being (by far) the biggest person there, and the worst dressed/ sweatiest/ most unkempt I feel much fatter. Well, it helps me walk past the take-away shops I guess.
Went Weds, Thurs, Sat and Sun - this is more because of the CV than the exercises. Am trying to get 30 mins a day.
I misrepresented my exercise routine - damn those numbers!
I'm getting used to it now but I still have to use the card as there are different reps etc for each set:
I come back from the gym elated, but oddly I feel so virtuous going there that I believe I am slim and fit, and coming home I after looking in the mirrors and being (by far) the biggest person there, and the worst dressed/ sweatiest/ most unkempt I feel much fatter. Well, it helps me walk past the take-away shops I guess.
ETA 4 hours later - my knees hurt :(
I think it's the lunges, although I only feel them in my thighs at the time.
Make sure on the lunges you are going straight down. Keep your knee over or right above your ankle, try not to let it go in front of. That can contribute to knee problems. Your goal is to get a 90 degree angle on both legs.
I know. I'm not being dismissive, my trainer did point this out very carefully to me when training (he was very careful when he introduced squats too) It's the only time I deliberately look in the mirror in the whole session.
I have issues with my knees anyway, I'm hoping to strengthen them with careful exercise. Not real medical issues I hasten to add - just that being obese puts stress on them - which has been getting better in the last seven weeks. I still walk downstairs slowly first thing in the morning, creaking and cracking all the way, but don't stop or support myself on the wall any more.
Doing Bums, Tums & Thighs tomorrow as well as Step. See how the old knees bear up there!
Lost some more lbs, yay. 15 stone now - stones being a benchmark weight in the UK. It's 210 in lbs, so it will be another celebration in 10lbs time, how nice to be bilingual! Aim (achievable) is to be 14.5 by Christmas. 203
That's awesome, SG! How much have you lost in total?
I have been so crazy busy for the last few weeks, i haven't "exercised" for nearly 3 weeks. But i raked 5 yards today and marshalled a couple of swim meets and I bike the kids to the bus stop every morning....
tomorrow the regular stuff starts again. And them some.
SG is your trainer looking in on you to make sure on your knee position? Just be extra careful about that, its really easy to get out of alignment and pop something. My coach is absolutely crazy on body position, but I appreciate his concern. He's getting my kid to keep better form now as well which is cool cause she's growing again...
went extra heavy today.
chest machine 200lbs x 4 reps, 160 x 4, 120 x 4, 80 x 8 super set...no breaks between
rest
160 x 4, 120 x 4, 80 x 6 and that was all i could manage
lats: 230 lbs x 6, 180 x 6, 130 x 10 super set rest then 170, 120 x 8 each
then i did that fucking hateful twisty abs thing, & a couple sets of 12 on the crunch machine at 125 lbs
iso curls 35 lbs x 8 each arm
then free curls 40 lbs each x 5
shoulder press 80 lbs 2 sets of 8
forgot to do triceps cuz jinx was rushing me
then 1/2 hr on the treadmill avg heart rate 148
Holy Cow. I thought I worked out. Nothing compared to that! met a gal pal at 5:30 this morning. :yelsick: Ready for a nap now.
That's awesome, SG! How much have you lost in total?
2 stone 10 (38lbs) I date that from the beginning of August though, so it's slow & steady.
SG is your trainer looking in on you to make sure on your knee position? Just be extra careful about that, its really easy to get out of alignment and pop something.
He's not a personal trainer so he doesn't work all the days I am at the gym, so he isn't actually overseeing me. But we went through all the exercises in meticulous detail, using the mirrors and how it felt when I was doing it right. When he is there he will always talk to me, but it won't necessarily be when I am doing my floor work.
In Bums, Tums & Thighs today there was a sequence which involved stepping across the room in lunges! There and back 4 times (not all at once, 4 different occasions). I didn't even attempt a full lunge, just dropped the appropriate leg slightly.
But then some of the women in that class had the bodies of athletes. I was so depressed by how unfit I was I nearly cried off Step, but the teacher talked me into it. I stayed behind to talk to her - she's lovely. She said only to do what I was comfortable with, and gave me some alternatives. Same teacher for each class but BTT is a hugely popular, about 30 people. Step is tiny, about 8. Both were value for money, although now I feel like I need to rise to the challenge of 2 back to back every Monday :eek:
2 stone 10 (38lbs) I date that from the beginning of August though, so it's slow & steady.
OMG, that's incredible! Well done you! That's over 2lb a week every week for 3 months. That's no mean feat. WTG, girl. :D
***mutter mumble must get ass in gear :::jealous:::***
I did manage to swim 18 laps today -10 mins was all I had. :neutral: And I shifted some leaves and snow. Maybe I'll do some crunchies later (yeah, right)
Finally made it back to the pool and swam 3/4 mile. I could tell I'd not been for a while. :(
went to the gym yesterday
did the same basic workout as the other day with a couple extra reps
and instead of cardio on the treadmill, i swam laps and played catch with spencer and ippy in the pool.
then we went to
Shady Maple
and pigged out.
I didn't have LJ slowing me down, so I got a good work-out in today. No swimming though.
Treadmill
60min - 15elev, 3mph (500cal)
Lat 4/10 50lb
Shoulder 4/10lbs
Press 4/10 20lbs
Ab 5/10 35lbs 8 40lbs
Rot 2/12 25lb each way
Abductor 4/10 60lbs
Just in case you were interested - my gym
Old council building - built back in the days when they had baths for the working class, who usually went once a week to have an all over bath and the rest of the time washed at the kitchen sink. The alternative was a weekly bath in the large copper tub used for washing clothes, but the fuel to heat the water would have come to more than going to the "slipper baths" anyway.
Anyway it's still subsidised by the local authority, hence my £19.40 (approx $40) per month off-peak rate, paid by the sainted HM.
For that I get all classes/ gym/ swimming from 09.00-17.00 Mon-Fri and from 13.00 weekends.
If it helps people like me get fitter it will save the public purse money on joint replacement and other treatments required for obesity, as well as helping wit depression and the associated costs.
BTW am now under 15 stone! Hurray, never see 15 again!
(divide by 14 to get lbs, but the landmark won't mean as much)
i've still been going to the gym.....although i've been lax about this thread. had a bit of a slow down over the holidays....got all the way back up to 287lbs at one point......was back down to 278 today....yay.....
did chest, shoulders, abs, biceps, triceps and hamstrings. then we did 10 minutes on the treadmill ( jinx had already done 20 on the stairbastard) and went swimming...jinx does this thing where she holds a kickboard and paddles backwards with her feet.....i tried it today and ohmygod.....the abs, the abs! i did 2 laps and had to stop....
Cool thread. Good to see lots of people getting in better condition.
Push ups-40,30,20,10
Sit ups- same alternating.
run 4 miles. 8-9 min pace.
I've been failing. I managed 20 laps of the pool on Monday last week. That was it :( So busy! By the time I got into the water it was 3:20 and I needed to be in the shower at 3:30. So at least they were damn quick laps. 10 minutes. pathetic.
Fencing is getting more intense now that the holidays are over. We had two extra guys at the club last night one good, one extremely good. I was not good. I started the night totally messed up in terms of distance and I'm not breathing too well with the rib injury. I was just starting to feel something in my last couple bouts and got some good advice from the experienced guys. It is coming though and I've got a chest protector ordered. There's some talk of lil Pete picking up saber after the JOs. Guy who's kid fences for Penn worked with her on it last night. He has been really complementary about her skills / attitude and has taken to calling her Killer. We've got a couple tourneys coming up... old injury riddled fat guy needs to step up. Arnica cream is my friend.
. Arnica cream is my friend.
have you checked with HappyMonkey to make sure it isn't just in your head?
I'll check with the internets, but I think my ribs are in my chest.
[COLOR="White"](The cream may squeeze into that area where jinx and HM sorta agree.)[/COLOR]
On Saturday I was at my lowest ebb ever body-wise. I came back from the gym feeling that I hadn't achieved anything over the last few months, that I was fatter than when I started, that I was only getting "gym fit" ie nothing that counted in the real world... You name a negative feeling about exercise and I was feeling it.
I talked to HM but we weren't really on the same page (he blamed it on me taking time off over Christmas). So I just struggled through another session on Sunday and am slowly feeling better.
I think it's my 3 month rule. I tend to give up new resolutions, health kicks, relationships, crushes, hobbies etc at around 3 months. I just seem to run out of enthusiasm. Because I was back on track as of January 2nd it interrupted the usual cycle so I was hit with it twice as bad this weekend.
Planned actions - KEEP GOING - of course, have my reassessment with Lewis on Thursday, take another picture on Sunday and again hope this shows some change - at least remind me of how far I've come.
I hope that my reassessment will address any practical concerns anyway. After all I have been following a plan laid down by a professional rather than making it up as I go along. I have faith that he will reassure me, remind me I agreed I was in it for the long haul and make enough changes for me to feel I am being challenged again.
Remember, you are making a lifestyle change SG, right? Like everything in life, there will be ups and downs.
I've learned to completely take off between Christmas and about now. I worked out Sat for the first time in 2 weeks. I have too much else going on to bother feeling guilty about not working out, and I'm much better off for not stressing about it. I use the time off to get the rest of my crap in order, so I don't have distractions when I start working out again. Yes, I lose a little ground, but I make up a lot more in enthusiasm. I actually look forward to exercising again at the end of my break.
I'm here, right behind you, every heartbeat. Keep it up!!
I think it's my 3 month rule.
Sundae Girl
Snow Eating Frog
Join Date: Sep 2005
I think you have sufficiently proven your ability to go beyond 3 months for things worth doing. Keep your chin and the good work up.
1.25 miles on the cross trainer (fairly fast pace) .3 mile swim (half free half breast). Better than last week already, and it's only Monday :lol:
we worked out on Weds, but by the time we got doen with the weights, it was 5 pm, and all the got dam treadmills were in use.....fucking new years resolutions.....so we swam instead.
jinx says i should work out hungry. i have to say that i felt great this morning.....i was hungry when we worked out, and then we ran errands after instead of having dinner.....i restrained myself at dinner, and went to bed NOT stuffed.....this morning, my gut was almost.......not huge. felt good.
'course, i went to sleep at 9:30......so....
ah. ....speakin of which......i gotta hit the hay here....gnite!
yesterday 2.5 miles on the cross trainer, one mile on the rowing machine, some weights work aimed at the midrif and i slept like a baby last night. unfortunately, I ate like a pig before I went to bed.....
I'm hoping to get in an unofficial reassessment today. I was due one last week but it was after my first day of volunteering - I just went home, sat in front of the TV and switched my brain off - didn't even think about it til the next morning. Now they can't fit me in til 2 Feb, but Lewis says if we're there at the same time he'll go through it with me as it's all planned and written out.
The GREAT news is I am now Stage 2. So although I still feel like a hippo, underneath the fatsuit is a cheetah! I'm still the fattest woman any time I walk into the gym, which does get me down. Oh except when my sessions coincide with the Super Seniors - there are some women there who match me for padding. But old ladies are allowed to have that - it pads their spindly bones when they fall over.
Still, I am reminding myself daily that I always knew this was a long term effort and Lewis advised me that we'd be taking it slowly in order to build up my overall fitness - like servicing the engine rather than just going for a respray I guess.
Fingers crossed I have a whole new regime to report next time I'm here. I guess one positive is that I am gagging for a more challenging workout, whereas when I first started I fought him over every exercise he tried to add beyond the CV work. Progress!
I guess one positive is that I am gagging for a more challenging workout, whereas when I first started I fought him over every exercise he tried to add beyond the CV work. Progress!
Awesome! What's the total tally of lost weight so far?
The GREAT news is I am now Stage 2. So although I still feel like a hippo, underneath the fatsuit is a cheetah!
You go girl! I love it! Look out guys!!
SG, you don't see the bigger women because of the times you go. Don't for a minute think they aren't out there. You're doing great, girl.
"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."
Kick ass SG!
i tore a groin muscle about 4 months back playing soccer and haven't really worked out since then in any consistent fashion. the muscle is feeling mostly better and I can generally make it through my whole weekend of games without worries now, so it is time to really hit the gym again. Monday morning is the beginning of my new routine... *fingers crossed*
I messed up my hip earlier this week... the abductor that I usually use is broken so I used the other one and had the "empty jug of milk" syndrome even though I set it at my usual weight, and knocked something out of place. Then I added 20 lbs and did too many sets and walked 10 miles uphill over the next 2 days days until it was really good and fucked up. :rolleyes:
Time in the therapy pool and the whirlpool have improved it though.
only made it to the gym once this week -yesterday. Did 1.5 miles on the cross trainer then a .5 mile swim. And then I marshalled a kids' swiim meet in the evening and didn't even have a single beer afterwards. or chocolate. I was so good.
Tonight I'm eating peanuts and drinking Bud :D
I think I may have to stop going to the gym at weekends. It just means a bit more planning so that I am still doing the same number of sessions, just doing them on weekdays.
Every time I gp on a Saturday or Sunday I come out very unhappy with myself. It's solely because the people who use the gym at weekends are a very different crowd and I feel I am so far behind them in terms of fitness and appearance that I start to question my progress over the last 4 months.
I know it is pointless to compare yourself to anyone else. I know I have been following an officially set programme and am therefore doing what is right for my body. I know the weight will come off gradually and I am fitter than when I started. HM used these points to try and cheer me up when I told him how I felt.
But somehow it doesn't change my feelings. I am at least 2 sizes larger than the next fattest person there, and that will be only one person. On average I about 4 sizes larger than the other female attendees. I am the only person working at my speed on any of the CV machines, everyone else is much faster whether it's jogging on the treadmill (I only walk), or using the stepper, cross trainer, bike etc. Even on the floor I am doing such basic things compared to the exercises other people are doing.
I know it will change with time. I know I have made a good start. I also know that for the last three weeks I've walked out of there hating myself and I think a better use of my time would be having a pampering day and working on loving myself more.
If anyone can offer a mental exercise which will help derail my negative train of thought on these occasions I would realyl appreciate it. I'll try anything suggested before resigning myself to avoidance!
Sundae--you don't know how awesome you are. LOOK at where you've come from!!! Weeks spent lolling on the floor of the flat amongst the beer bottles and now--now--THIS! good god, woman, if I had a quarter of your strength, character and gumption, I'd be hillary's running mate! you know what I think when I see out of shape people (like myself) going to the gym? I think, damn, I wish I had what they have. I wish I had courage. YOU KEEP GOING. you don't know how much better you sound, how much stronger and happier. moments of weakness--yep, they come, but you,girl, are winning this race.
Plus, I love you and you're my hero. :)
You just need to change your perspective woman :) You don't know their stories, just like they don't know yours. Some of those people are reformed out-of-shapers like yourself, who have just been at this longer than you have. Some might have no other life so they have lots of time to spend at the gym...or have eating or body image disorders that cause them to spend hours at a time working out. No one is perfect, and I guarantee none of those people have your combination of intellegence and wisdom that you do. They may be faster on the treadmill, but I double dog dare any of them to beat you in a battle of wit and humor :D
When I do a race, there are always a ton of women who have sexier runner's bodies than I do, who run faster than I do, and seem to have more people cheering them on than I do.
The minute I start to feel sorry for myself I make myself think of all the people who are home sleeping, while I'm out enjoying a beautiful morning with a bunch of other like minded people. I let myself feel superior (for a little while) because I earned it during all the hours I spent working out before the sun was even up. Getting smoked by a mom pushing twins in a baby stroller snaps me back to reality though...
I know I'm not going to be the best athlete ever, but I can be the best me ever. And that's your goal in the end, isn't it? To be the best YOU.
Sundae - don't worry about the person on the next treadmill. They admire your will to get on the machine in the first place.
I've been a fitness freak.. well, my whole life. My mom and I would run 5ks together when I was a teenager. I absolutely LOVE running. Not many people think that way. I'm odd, always have been. I'm currently out of shape due to baby, and my hubby, also mister althlete, is more out of shape than me.
With all that said, I have always admired people who get out and workout, no matter their weight. I've been blessed with athletic genes and a desire to run. My sis is hefty. She got the non-athletic genes from my dad. Every few years she tries again... and she's trying again this year. I hope she looses weight, because it will be better for her health and her attitude. But if not, I'll still love her. It doesn't matter whether she's a size 18 or size 8.
My best friend has always struggled with weight. She is a beautiful woman, way more sexy than I'll ever be. I've watched her struggle through the years. She'd diet. She'd run. She'd diet. And not loose a pound. I'd eat three servings of chocolate cake and not gain a pound. I always knew I was lucky not to have her problem. And I've always admired how she keeps trying. We'd go running, she'd be out of breathe and I'd be fine, and when she'd start slowing down I'd say to her "you can tell me to f*ck off if it makes you feel better" and she would and then we'd have a good laugh and keep jogging. Everyone except pompous arses admire people who try to improve. Everyone.
we worked out yesterday, and then did an hour on the treadmill, and i did 20 eliptical while jinx did 20 on the stairbastard(fuck that thing, man)
I burned 1100+ calories plus whatever i burned lifting weights......and i did 65 crunches, too. no time to swim, but i still felt pretty used up afterwards. cold beers always taste WAY better after working out on an empty stomach. so do steaks.
1100 calories? that's huge man. huge.
why did i just get this image of jim curling huge bars that weigh way more than i do?
after seeing that weightlifter with the prolapsed rectum, I don't really like the idea of free weights all that much. I do my curls with 40 lb dumbells, but apart from that, I use machines. I do the upright bench starting arond 210-230 for my first set....that might be more than you weigh?
Just got in from 30 mins (2.25 miles) on the elliptical/cross trainer thingy followed by a half mile swim (20 mins). Recently I've been feeling pleased with 1.75-2 miles total and today I made 2.75. So I may well test the cold beer and steak theory tonight :D
i clock in at a measly 145 lbs. i like the way i look with 5-10 more lbs on my upper body but it really slows me down on the field. yes, i know that sounds stupid.
Not. going. to. do. it....
No. response. here. I have nothing to say to any of this......Nope.
:)
I has sirloin and mushrooms and cold beer :D
yay! i have the memory of that and a cup of unsweetened herbal mint tea.
trade?
One cup of coffee from the desk to lips and back again. Several times.
hehe
The only something I could relate too.
went on an exerxise bike today. Didn't like it very much, but I really really wanted to read while I worked out, soi thought I'd give it a try. Still, 7 miles in 30 minutes. Not so many calorie burned, though, because only the legs were working.
i pushed myself around in my chair for almost 12 hours today. went up and down the stairs at least 10 times, walked 100 yards to the car and back......stood around wondering why people would rather vote in primary elections than do their civil duty of economy stimulating by buying large imported automobiles.
i'm bushed.
I marshalled a swim meet too, this evening. My legs are tired.
I will have to swipe my new workout plan from the gym and relate it to y'all.
It seems to go on forever at the moment!
The good news is I am working on more parts of my body and my resting heartrate is down. I'm also below 14 stone, which is another important landmark. I've lost just under 4 stone in total - 53lbs. And the important thing is Lewis is going to do a fitness assessment for me every 3-4 weeks now, to put more focus on my cardio work, which is obviously where I burn fat.
The less good news - sorry, horrible grammar - is that I once again have apricot hair. I swear last night it looked mainly blonde under the electric lights. Somehow while I slept it has changed to a shade of peach. I can't keep it if I'm going to start looking for work I suppose, but I'm out in all my glory today, teaming it with a brown dress in size 18 (UK) - the first size 18 item of clothing I have worn in over a year! I can cheat slightly as it's made of stretchy material, but when I moved to London I couldn't even get it on over my bust.
I'll take a pic before I do anything else with my hair anyway - I'll have a whole album to upload by the time I get home access!
That is wonderful Sundae! It always feels good to put on clothes you're supposed to fit. 53 pounds is an amazing feat. It's nice to cross those threshholds but try to focus on how good your body feels. We always have stalls in weight loss but fitness will always feel good if we take the time to notice. My body is starting to react to my fencing nights. It feels good. I'm still sore today after fencing two tourneys over the weekend and following up with practice Monday night.
I'm sad because I have already hit the "must make an effort not to move as much" point. We're only talking about general carrying/chasing a toddler and going up and down the stairs 6-10 times a day, but my feet have started their nifty little swelling routine. Good thing the weather's warm again since I'm going to have to wear flip flops for the next two months. :(
Sorry Clod. Keep your eyes on the prize though. The sacrifice is worth it.
Personally, I figure if they're going to swell I want them to go all-out, you know? Freak-people-out-at-the-grocery-store kind of appearance. I'm at least hoping to have some good pictures for the Bruises thread soon...
"Way to go!!" to Sundae and Griff. And "haha' to Clod, goals are always good :)
I popped in here to post this
swim cap I found for LJ...
and in seriousness, a
silicone cap designed for those of us with long hair for jinx. Silicone is much better than latex, cuz it doesn't pull hair as much...
Cool, maybe Ill try one of them LR. I've ordered stuff from that place twice and have been happy (bought a waterproof mp3 player thats pretty cool...).
Haven't done this in a while...
Lat 4/10 50lb
Shoulder 4/10 20lbs
Triceps 2/10 30lbs
Ab 3/10 40lbs 3/15 35lbs
Rot 2/12 25lb each way
Abductor 5/10 70lbs
Stairbastard 20 mins 75+ spm
Treadmill 60min - 15elev, 3.2mph
I didn't mean to kill the conversation. Here's a little something by way of apology:
http://www.rmaxinternational.com/flowcoach/?p=46
A few years ago I was doing something almost like this, it is a great way to train both cardio-respiratory function and improve strength and joint health.
I did abs on my new bosu ball yesterday--and BOY are those exercises harder than doing them on the stability ball! Whew! Plus the legs really get a workout when you use it as a step.
I found some of those '8 minute' exercises on 'On Demand'. Wow! They really pack a whollup.
I heard somewhere that the "7 minute" ones are better.
I heard somewhere that the "7 minute" ones are better.
Jim?
Quickie push/pull workouts for those with under 2yo kids:
#1: requires 1 set of dumbells... pick up from floor (squat) lift up to shoulders (hammer curl) lift over head (arnold press) reverse and repeat until failure. You can do these at home, any time you have a few minutes.
These next ones assume you are at a gym (or have cables at home). You're in a hurry, but warm up with elliptical at least 15 minutes to get your heart rate up, and then jump into these no-rest supersets.
#2 (torso): requires low pulley (close-grip attachment)... 10 strict reps lat pulls, jump off and do 10 push-ups, 10 strict reps lat pulls, jump off and do 10 push-ups... no rest in between sets, repeat until failure.
#3 (arms): requires high/low pulley... start at a warm up weight, with a rope attachment, do ten reps hammer curls, slide pulley to top and do ten reps triceps pressdowns, increase weight and repeat x10 hammercurls, x10 pressdowns, no rest in between sets, repeat until failure.
Quickie push/pull workouts for those with under 2yo kids:
#1: requires 1 set of dumbells...
I fail to see the need for the dumbbells.
I fail to see the need for the dumbbells.
I concur.
Although dumbells don't barf on you or spit out cracker crumbs.
"If you can dodge projectile vomit, you can dodge a ball."
Snowed out of fencing Friday, but that means good snow for cc skiing today. Keep those workouts fun people.
Keep those workouts fun people.
Totally agree. The stairs up to the top of the tube rides at the indoor water park are far more fun than the stairbastard. I climbed them 70-80 times over two days, including 17 times in 30 minutes on one of the days. Purely to get in shape of course. 58 steps per ride, btw. wheeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee! :D
but that can be fun too. at least for the people video taping you at the bottom.
I'm impressed, msmonster. I cannot go UP readily. And I don't think I've ever been on a waterslide. Obviously I have to put that on my list.
I've been on a "mountainslide" though--that was fun. But I didn't have to walk to the top!
I don't like the waterslides without the tubes so much -the seams hurt! Our boys took to sitting at the end of them and enjoying the waves as people (mostly kids) come down. beest snuck up and had a go and nearly drowned the poor buggers -Thor was literally washed away! :lol:
do you see my "ice cream"? :lol:
budweiser with a diet coke chaser!
blaaaargh!
Sadly, not Bud and the diet coke preceded it....
So, I found the coolest website to log my workouts.
ontri.com You can log run, swim, bike and 'other' workouts, including weight training. You can keep track of your weight, log routes and keep track of personal best times for them, and it calculates or prints reports of your running totals of all your distances, times, calories burned, and lots of other cool stuff.
FREE! No stupid monthly fees. I encourage you to check it out. (I am not affiliated nor am I getting anything to recommend it, it's just the best thing out there that I've found)
As of yesterday, I have swam 7 miles since I started in February. (swum?) Either way, wow.
crazy...i was just looking for this thread.
i was just gonna say that i can feel every muscle in my chest, legs arms and hips.
I raised the seat on the chest press machine yesterday, and did lower pecs.....owie. and i did heavy leg curls and squats.....and the whole stack on that butterfly machine that does your glutes and outer thighs.
I've got to wait til I get paid and then change my membership from Concession to Full Price. It's not as if I am benefitting from the fact I am on half price membership while working - I haven't been to the gym since I started here because the times I am elegible to attend clash with my work!
Just gotta wait to have the extra money for the first month up front. Then I'll be back.
I'm still feeling fit though. I noticed the other day when I squatted down to look at something on a low shelf in a shop. Only a couple of months ago I'd have had to sit on the floor to do this as my knees and thighs couldn't support me. And I had to have something to pull myself up on. Now I can squat like a normal person :)
That's awesome SG! Make sure you keep up some exercises even when you can't make it to the gym.
The hardest part about working out and getting in shape is going to the gym. The actual act of moving yourself to the building. Screw the pain, the time commitment, the scheduling, the not fitting in with the other meatheads; the hardest part about working out is not working out--it's relocating your lazy fat ass there.
who needs the gym? You can get a perfectly good workout with music and a 2x4 square of clear space in your living room.
Now, of course, I'm a gurrrl and I don't do heavy weight training. Also, I prefer to be by myself. But I don't have to dress up, (or at all), pay fees, spend gas, or expose myself to all those gymmy germs.
My "gym" equipment consists of a mini tramp, exercise ball, bosu ball (a recent addition); free weights, including leg weights, a couple of stretchy bands. And LOTS of strength training books. Videos, too, 'though I tend to favor the books over the videos.
And music--did I mention music? And, fine. I just like to dance around in my living room.
I badly need to start doing something. I got some of the strength band thingys but need to start using them. What books would you recommend?
I haven't been to the gym in over a month. Need to get off the ass and go. "I think I can, I think I can..."
What books would you recommend?
Most of yer encyclopedias would be heavy enough.
"Running"(if you call 2 mile/hr running) 30 mins a day up hill 10% grade, and weight training every other day.
That combined with a lowered carb higher protein with a lot of vegetable diet. I was losing 5 lb of body fat a week.
Another 10 months and you'll be down to zero.
I badly need to start doing something. I got some of the strength band thingys but need to start using them. What books would you recommend?
well, most of my exercise books are geared toward women's workouts, so I'm not sure they would be what you're looking for. Here's a rundown of some of mine, though:
Fitness for Dummies All the "dummies" books are good
Selene Yaeger's Perfectly Fit - I really like this one, because it has whole-body, combination exercises, and uses a medicine ball.
Oh! I forgot to mention the medicine ball in my gym equipment.
Joyce Vedral - All Joyce Vedral's books are excellent. They are the first ones I started with.
The Portable Personal Trainer - a fun little book for tips and inspiration
8 Minutes in the Morning - a pretty good split system if you only have a few minutes. Wish there were summary pages, though.
Get on the Ball by Lisa Westlake-- I use this one a lot for ball workouts (for some reason the url thingy isn't showing up right, sorry)
The Core Program - a pretty unusual and gentle core program
The Pilates Powerhouse - the Pilates book by Mari Winsor.
I have more, but these are probably among the most used. I like learning from books, but you may prefer videos.
Just start with walking. It really doesn't matter what you do, especially in the beginning. Just do something.
Disclaimer: I'm fat, so you might not take workout advice from me, anyway. :blush:
i had a trainer at the gym show me 3 different ways to do my obliques today. I hate the machine that does them. the first two were ok, but then he had me lying on my back on that huge ball, with another ball held out and twisting myself over onto my shoulder. Of the three, it probably felt like it was working right away......but i'll be damned if i'll be one of those 'ball people' ....I just upped the weight on the 1st one.
i had a trainer at the gym show me 3 different ways to do my obliques today. I hate the machine that does them. the first two were ok, but then he had me lying on my back on that huge ball, with another ball held out and twisting myself over onto my shoulder. Of the three, it probably felt like it was working right away......but i'll be damned if i'll be one of those 'ball people' ....I just upped the weight on the 1st one.
Like this?
that takes balls
yeah....kinda....but it was just side to side.
Do you have any of the silly walk thing? I always assume the trainer makes people do that if they don't like them.
The silly walk? Is that the lunging thing? The swim coaches make the bigger kids do that round the pool. I think they do it so the parents and little gets can have a laugh.
but i'll be damned if i'll be one of those 'ball people' ....I just upped the weight on the 1st one.
balls are awesome, baby! truly!
In September of last year I started taking Hapkido, a Korean martial art, and have been going three times a week - only missing when I've been traveling.
Recently I found another martial arts school near my home that teaches about 10 different styles. For the last two weeks I've been going to Aikido on Monday nights, Hapkido on Tuesday and Thursday nights and Saturday morning, Jujitsu Wednesday night, and KunTao Silat Saturday afternoons. Of all those, Jujitsu is the most physically demanding, though Hapkido and KunTao Silat techniques are often quite painful.
I don't know how long I'll be able to maintain this schedule (or afford it).
I'm quite partial to a little Libido workout followed by an hour or two of IgetSum.
FYI. Another great reason to get a little huffin and puffin in, any way you can ;)
Be smart, exercise your heart: exercise effects on brain and cognition.Lat 3/10 55lb
Shoulder 4/10 30lbs 2/10 20lbs
Triceps 3/10 40lbs
Ab 3/10 45lbs 3/10 40lbs
Abductor 2/10 80lbs 2/10 70lbs
Adductor 3/10 50lbs
Squat 2/10 80lbs
Stairbastard 20 mins 68 spm
Swimming ab/arm exercises
yesterday
Treadmill 90min - 15elev, 3.2mph
I've been doing more and more of my upper body with this thing:
started using it cuz i hated the oblique machine.....now, im doing my back, triceps, lats, and lower chest on this.
i still do curls with the dumbells, and chest press for my main pecs.....
yea, for workout music, you basically need hard-hitting euro-dance music.... nothing else does the job
really. Search around on iTunes for "euro club hits" or check this link:
http://phobos.apple.com/WebObjects/MZSearch.woa/wa/advancedSearchResults?albumTerm=Euro+Club+Hits+VolI fenced two tourneys concurrently on Sunday. I did reasonably bad in foil and pretty good in epee beating some talented guys and finishing in the top half. I was getting some minor cramping in my legs by my final epee bout but considering that I'd fenced 3 (approx. 9 minute) de's to 15 touches and a total of 12 ( app. 3 minute) pool bouts to 5, I was happy to have hung in that well.
jinx could kick my ass and not even break a sweat.
could that be any sexier?
yea, for workout music, you basically need hard-hitting euro-dance music.... nothing else does the job
really. Search around on iTunes for "euro club hits" or check this link:
http://phobos.apple.com/WebObjects/MZSearch.woa/wa/advancedSearchResults?albumTerm=Euro+Club+Hits+Vol
I listen to this over and over:
[youtube]4VAriXGdl0g[/youtube]
[QUOTE=lumberjim;448445]I've been doing more and more of my upper body with this thing:
QUOTE]
Those rule. My gym has a whole row of them. It's awesome because you can hit so many muscle groups with them.
for those peeps in chat: I did go to bed early--then I couldn't get to sleep! But I did wake up early and work out. so yay me!
i can't even get in bed unless I'm actually sleepy.
well, hell. I'd live in bed if I could.
Every muscle in my body aches....cyberspin gyroscope.....ouch but yay.
you didn't actually do that, did you Ducks? get in that contraption?
you did that? kewwwwwwwwllllllllllll.
i had a shitty workout today. a headache came on just as we got to the gym, and they don't have any advil, and couldn't lend me any even if they had some. so I did about half of what i usually do on the weights, and did an hour on the treadmill.
waahhhh.
I did 50lb sets on the ab machine and feel like I've been punched repeatedly in the gut. Waaaahhhhh
jinx could kick my ass and not even break a sweat.
Oh, I sweat. I sweat like a crazy person. I need 2 towels I sweat so damn much....
I did get in that!!
It was awesome, I only did about 10 mins, didnt hurt at the time....but...o.m.g...it hurts.
WTF IS that thing??? Video of it would be great. Looks like something that should be surrounded by wood shavings and little colored flags.
WTF IS that thing??? Video of it would be great. Looks like something that should be surrounded by wood shavings and little colored flags.
That is the last place *I* saw one, at the Puyallup Fair. I only watched, didn't "ride". But I was interested.
[youtube]umxbjfgcCxk[/youtube]
The kids and I rode one at the Davinci science center, but it was bigger and had 2 chairs in it. I didn't hate it... but i like roller coasters better.
The chair one feels totally different and doesnt work your core strength like that bastard.
I love the stand up one.
Thanks for the video, DN. I have seen those before. (Here, not IRL.) I guess what confused me is that I thought Ducks was trying out a new piece of equipment meant specifically to work out. I was trying to figure out how you would get yourself moving--and what direction that movement would be, fromt the still pic. The video shows someone on the outside pushing the rings around just giving the person inside a ride. I don't doubt though for a second you get a great core workout trying to stay in that thing.
I'd try it in a heartbeat, but definately before I hit the funnel cake stand.
I was using it at the gym....they had one there for a week, just for something different.
That video is actually the first time I have seen someone pushing the thing around......all you have to do to get yourself moving is move your weight slightly in any direction.
Lean forward and you are on your way, the workout is amazing, its like a core strength ball on crack.
Sweet!!!
I was just logging my mileages for yesterday's run and swim workouts into ontri.com, and so far since I have been keeping track beginning in March, I have swum over 25 miles!!!!
I put in 2900 yards at last night's swim. That's a personal high for me. There are several members of the tri club that average over 6,000/ workout, so I'm no big fish, but I'm still pumped!! Just over 2 weeks to the tri and I can officially say I am more than ready for the swim part. Whew.
Now, I just need to practice getting in and out of my wetsuit. . .
I'm sure you'll have no shortage of offers of help.
ow, my abs
that made my face hurt more than my abs. . .
yoga is tha debbil
Not only that, but... (
link)
"It is inappropriate. It can destroy the faith of a Muslim,"
The National Fatwa Council's non-binding edict said yoga involves not just physical exercise but also includes Hindu spiritual elements, chanting and worship.
To be fair, some xtians in my homeschooling group share the same concerns when yoga is mentioned as a possibly PE activity...
i was just talking about my sore muskels.
although i do enjoy the awareness of my abs that comes the next day.
yoga is just sooo boring. Even power yoga.
Ok. Since the move my dog hasn't had a place to stretch out. I had to start running with her.
I regret to inform you all, that I jog now. It really was the last thing I wanted to do with my lazy ass. I was surprised to find that I had fun. I was also surprised to find that I was in better shape than I had thought, and not one thing hurt when I was done. Good news. :)
She was also very cute in her jacket.....Doggy jackets actually f'ing work dependent on how they are designed. Love. it. :)
Ok. Since the move my dog hasn't had a place to stretch out. I had to start running with her.
I regret to inform you all, that I jog now. It really was the last thing I wanted to do with my lazy ass. I was surprised to find that I had fun. I was also surprised to find that I was in better shape than I had thought, and not one thing hurt when I was done. Good news. :)
She was also very cute in her jacket.....Doggy jackets actually f'ing work dependent on how they are designed. Love. it. :)
when you do something new, it takes two days to hurt.....
I fail to see the need for the dumbbells.
The "with under 2yo kids" is a reference to the fact that you don't have a lot of time to work out--hence, condensed push/pull routines.
Holy old post, Batman. I had to scroll back three pages and almost a full chronological year before I found what you were talking about.
I was trying to be funny; as in, having little kids means you already have two free weights made of meat that you can heft around as you please. What else are they good for, if not exercise?
I knew what you meant, but it always bugged me that you deflected my (I thought genuine) point.
I joined a gym. Planet Fitness.
Twice now I've been able to get my heart rate above target for extended periods of time. Tonight, 30 minutes on the reclining bike. It was actually comfortable and not that difficult.
I did not die.
I will continue to go.
Good for you UT! Can't beat the price either.
I hula hooped for 20 minutes today, and lifted weights for 10. I want to get my pre-marriage body back!
I have a gym membership, but the gym doesn't have any branches in my neighborhood so I haven't been in months.
I got Wii Fit as an early birthday present. Have been using it almost every day for the last week. It works. The hula hoop game is a real workout. The jogging in place is pretty cool.
I was thinking about Wii Fit, but I have a hula hoop and there's JUST enough room in my office to use it, with the music blasting. :)
Went for an awesome hike on Sunday with my adorable friend that I'm crushing on a little, and yesterday AM I ran a bit.
I was a pretty girl once, and I'm determined that I'm going to reverse the trend into stodgy old woman! I don't mind the extra 20 lbs as much as I mind being out of shape, so I'm just trying to do something active for at least half an hour a day.
Man, that hike was epic, though. Best day I've had in months and months... we got sandwiches and sat on a log and ate them in the woods, it was so great! Hiked all the way up to the fire lane on the ridge.
I have continued to go. The only thing I've noticed so far is that it's now a little harder work to get my heart rate into the danger zone. I am ready to go back to the ellipitiatical now.
one thing i noticed when i first started doing cardio:
getting going sucks. until i get my heart rate up to 150+, it's fucking torture. i don't know if it's endorphins or what, but once i get up over 150, i'm fine. I used to 'sprint' to get it going and then slow up to keep it between 150 and 155.
now, i do weight training first, and am usually already pumping endorphins when i get on the treadmill. also....if i watch sports or a movie i'm into, my heart rate goes down a little.
i used to listen to music on the elpitical, but found that i would adjust my stride to fit the beat of the songs......so i had to have a certain selection of tunes in my playlist in order to keep an appropriate pace up. Gin and Juice by the Gourds was the one I looked forward to. Now i do the treadmill, so it sets my stride at 3.0-3.2 Mph.
The Lady Keryx is taking up yoga again, I am scared.
Update day!! How's it going UT?
I have continued to go, except this week J has not been into it and we have to figure out how to work out independently.
There's definitely a difference and my weight loss is proceeding at the right pace...
J points out that this is a lie and that I have not in fact gone this week. We're going tomorrow.
we went today.
I was already tired when we got there form the gutter job....
now im seriously tired.
We went today. I did about an hour on strength machines, hour on treadmill, 20 mins on stairbastard, finished up strength machines (legs) for 15.
Working out will re-commence soon. Got an inhaler for my apparent exercise induced asthma, so hopefully I'll find it easier to put in the work I know I need to
Here's my score : 154.4 lbs
My goal: 130lbs by the end of this year
my work out lately:
1. the ab ball thing (looks like a rocket pack, and you lift your legs)
-i do sets of 8-10 reps...9 of them in total, but 3sets at a time in between switching back and forth with jinx on the pull up/dip machine. I do different things like legs straight out, torso twists, one leg, bent knees, etc.
2. The pull up / assisted dip machine. today i used 140, 135, 130 lbs of counter weight on the 3 sets. i do 3 different grips starting wide, and going inward. the dips were rough today.
3. triceps. there always seems to be someone on the machine I want, so today I used the old machine. you pull down on the ropes, keeping your upper arms at your sides. i use 72 lbs on the new one....the old one must be sticky, because 60lbs kicked my ass off. 3 sets of 8 -60, 55,50 lbs
4. The Smith Machine. I do my bench press there. 3 sets on a flat bench- today i used 180 lbs and did 2 sets of 8....then took 20 off and did one more.....then incline the bench 2 clicks....30 degrees? and did 2 sets with 140 lbs...then 45 degree incline and did 2 sets of 10 with 90 lbs.
5. Curls- 40 lb dumbells....i sit on a bench, and put my elbow inside my thigh to hold my upper arm still, and curl it up from the floor....isolates the biceps pretty well. set of 8 each arm, then a set of 6 each.
6. I dont know what to call these- I take 65 lbs dumbells in each hand and hoist them up to my shoulder....kind of like a curl, i guess, but im putting my shoulder and chest into it.....I do as many as i can with each arm.....4 each today, then grab the 60's and do it, and then 55s, and 50's ....i did 4 each arm each weigft today. That really gets your heart pumping.
7. Row- using thehammer strength machine today, but i use a lot of different ones for my back.
8. theres a thing that you get in ......its for your lower back.....it has pads at a 45 degree angle that you bend forward at the waist, and then ...it's like a backwards sit up i guess......well 10 of them and then i turrn sideways and do 10 more on each side for my obliques.
9. treadmill 1.5 hours at 8.5 incline going 3mph.(1350 calories)
10. beer. COLD BEER
UT- it's easy how fast time flies when you take a break. I thought it had only been a week since I swam last, turns out it had been two! I *triple* checked the calendar and my training log in utter disbelief. You and J will find your rhythm, just keep at it :).
jinx and lj- the one thing I miss about going to a gym is the weight machines. I have a really nice set of free weights and ball at home and know a gazillion possible exercises, but I just can't get into strength training on a regular basis. I know, know,
know, it will only help me be a better athlete, but gah, I just can't get into it. Maybe if I put in a full length mirror...I dunno what my problem is. Now that it's getting nice outside, it's even harder to hang out in the cold lonely basement.
The machine you are talking about in #8 was one of my favorites. The one I used to use had a pin to pull so you could switch it to do abs and back. I
loath crunches on the floor, but loved this machine. The other one I loved was one where you rested your arms elbow to wrist on a padded bar, then raised your arms like you were doing the chicken dance (
sort of like this one). The inner and outer thigh machines I miss too, it's hard to work those muscles properly without a machine. --don't go for the easy joke :)
mtp- besides the goal, do you have a plan? Goals without plans are just called dreams ;) I had asthma in HS that showed up during the track season in humid weather. Just start off slow and build gradually. Hopefully it shouldn't be a problem then. Once I moved out of my parents house and away from their cigarette smoke, I never had a problem with it again.
re #8...it's kind of like this thing:
eta: It's apparently called a Roman Chair.
ahhhhhh. The piece I used was more like this one...
PS why are all the models wearing red? Subliminal messaging??
I want pictures of buffed out women, starting with Labrat.
Worked out both Saturday and Sunday. On Sunday, reached a heart rate of 172.
I am 45 years old.
According to the chart on the treadmill, I should be dead.
yeah..... you might die from that.
keep it under 160
I want pictures of buffed out women, starting with Labrat.
Didn't we have a thread like that? "Show Us Your Guns" or something? I looked, but I can't find it.
We were... uh... pretty drunk that night/weekend weren't we, lol...
:hearts:you look cute when you're drunk
i mixed my work out up today.
I took 20lbs of counterweight off of the pull up/dip thing
moved up to the 50 lb dumbells for curls
did upright chest press instead of bench/smith machine
then on the treadmill, at jinxs advice, i varied my speed /incline bouncing my heart rate back and forth between 145 and 165 in 2 minute intervals. I set incline to 5 and speed to 2.5 mph then moved up to 10 inclline, 3.2 mph.
after an hour of that, i did leg curls, and nearly got a thigh cramp....then quad extensions, and 3 sets of squats on the smith machine with 70 lbs and my big ass.
normal work out otherwise.....but i feel like im making some progress lately....
jinx had pointed out that i was in a work out rut....and she was right.
mix up your routine, people.
I mixed it up today by doing the avioding it BEFORE the excusing myself from it.
Well, here is a question. I am 73 years old, and work out just about every day.
For cardio stuff, every third day I do the exercise bike. Three days ago, I did my usual: 45 minutes ar random level 12. This is a random program, and the levels are 1-20. Generally, this ramps up my heart rate to the mid 120's, but of course since it is a random program, the level varies. That keeps it interesting. However, I wanted to increase the level, but I did not think (and rightly so) that I could do 45 minutes at random 13. So I just set it at 30 minutes at random 13 and did that a couple of hours ago. I will try to work up to 45 minutes. Anyway, today after the first 12 minutes my heart rate went up to around 135 and stayed roughly in that range for the rest of the 30 minutes.
The question is this: Is it better to do a shorter time that ramps up the heart rate to a higher level, or a longer time with a lower heart rate?
Of course, I hope to be able to work up to 45 minutes at random 13 at some point. Then I will try to go to 14, 15, etc. That may be wishful thinking, of course.
Other days, I do upper or lower body stuff on the Nautilus machines.
wow.....sorry no one answered your question joel. I think it depends on what your goal is. im trying to shed weight, and am told that varying the pace/heartrate is more effective.
yesterday i did a half hour of treadmill and then went and swam laps. i swim freestyle. yesterday i put the short flippers on and did sprints. swam as fast as i could down the 50 m, and back at a medium pace...and then catch my breath while trying to keep my heart from leaping out of my chest. today the muscles in my mid upper back are singing. guess i havent worked those out very well with the weights. I'll have to incorporate that swim into my normal routine. i was down to 287lbs last week,......but was back to 289 yesterday. i did get to the gym 5 times last week, which is a new record for me. missing it today for fathers day brunch.
Thanks, L. J. The random program does vary a lot in difficulty, although I try to keep the RPMs between 65 - 75.
It sounds like you are doing a lot of good stuff. I am not capable of such variety, but I may try the elliptical machine some time.
I gained some weight over the last 6 years because of serious back and knee problems. I finally had extensive back surgery in March 2006, and got the right knee replaced in August 2007. The back will never be strong, and I could never run like I used to because of the impact, but the knee is fine and I did 3 sets of 320 pounds on the Nautilus leg press machine yesterday.
I keep trying to lose another 15 pounds, but it is difficult. Working out makes me HUNGRY!
Today is upper body day.
In addition, at some point I hope to solve a mystery. There is a very nice guy who works out there (L A Fitness). He seems to always be cheerful, and he is extremely strong. About 5'9" with at least 18" arms and seriously muscled legs. His English is not good, so we do not talk much. But 2 days ago, as I was leaving the gym, I saw him on the other side of the street with another guy dressed in similar clothes who looked just like him.
So are they twins? Have I only seen one at a time? Has it always been the same one?
Just curious.
I swam 100 lengths today. OK, it's only a 20yard pool, but that's still over a mile -and my first of the season.
today, i did my usual work out plus an hour on the treadmill while watching the US soccer team blow a 2-nil lead and lose to Brazil (dicks) 3-2 in the Completely Irrelevant Cup
In the locker room, I weighted my self and was 287.8. then i went out and swam like...7 or 8 laps of 100 yd freestyle sprints as i did last time. then I chilled in the heated pool for a while with jinx. I checked it again before the shower and I weighed in at 286.6. i lost 1.2 lbs in 45 minutes of swimming.
bonus.
I just ate a pound of tacos and am on my 2nd beer, so i prolly weigh 289 by now...but it was an interesting effect.
today, i did my usual work out plus an hour on the treadmill while watching the US soccer team blow a 2-nil lead and lose to Brazil (dicks) 3-2 in the Completely Irrelevant Cup
In the locker room, I weighted my self and was 287.8. then i went out and swam like...7 or 8 laps of 100 yd freestyle sprints as i did last time. then I chilled in the heated pool for a while with jinx. I checked it again before the shower and I weighed in at 286.6. i lost 1.2 lbs in 45 minutes of swimming.
bonus.
I just ate a pound of tacos and am on my 2nd beer, so i prolly weigh 289 by now...but it was an interesting effect.
No bonus. you lose a lot of fluids swimming but you don't notice it because you're in water so your mouth doesn't get dry and you don't feel the sweat. swimmers should drink a half liter of water for every half hour of practice.
...that dehydration combined with the beer will give you a helluva headache tomorrow unless you drink some water before bed.
I swam zero today. I had stuff to do and it was majorly chilly by the time I got to the pool (23c and windy -tropical for a brit, but I've naturalized.)
Went for a 7+ mile run that has about 1400 feet of elevation gain. Not a good time to figure out you're sick. I finished (with the world's worst time) after having fertilized a couple of trees.
Not sure if it was dehydration or if I picked up the norovirus my girlfriend is just getting over... Dehydration doesn't seem likely, considering I drink 3-4 liters of water per day, even when I'm not running in 94 F heat.
No bonus. you lose a lot of fluids swimming but you don't notice it because you're in water so your mouth doesn't get dry and you don't feel the sweat. swimmers should drink a half liter of water for every half hour of practice.
...that dehydration combined with the beer will give you a helluva headache tomorrow unless you drink some water before bed.
no, no headache..
i did bang down 2 16 oz bottles of water on the way out of the gym though, now that i think of it.
nyuk nyuk.....
all is good then. But it's definitely something to remember as you increase your swimming. I hate drinking water when I'm swimming, but if I don't I often regret it later, with or without beer....
It's always inspiring to hear about others working out. :) Anyways, I made a bet with my sister to lose 5 lbs in a month. I lost 2 lbs, but gained back one. Now, it just won't budge. Now, I have only 2 weeks left to lose 4 pounds. :neutral:
Fill up with water, go for a walk whenever you're "killing time"
Worked out both Saturday and Sunday. On Sunday, reached a heart rate of 172.
I am 45 years old.
According to the chart on the treadmill, I should be dead.
I did a heart rate/stress test today. Ranged from 95 at 'warmed up' (walking 0 grade 3mph) to 189 at 'fuck this shit' (jogging 8% grade at 5mph) over 20 mins or so.
Then spent about an hour learning some new strength exercises... variations of planks and bridges using dumb bells and a ball. Then an hour of 3.5 and 3.8 mph intervals at 15% grade on the treadmill.
I'm going to relax and drink beers now...
Fill up with water, go for a walk whenever you're "killing time"
I do drink lots of water, and I do mean plain H20. And I have no time to kill. :yelsick:
do fake walking while you're sat at your desk. Bike to work. have lots more sex. take tons of laxative the day before the weigh-in.......
Yestrday i walked a brisk 3.5 miles. Today i did some crunchies -I really did- and swam 100 lengths (just over a mile) And I biked some. :D
I did pull ups/dips, buncha arm stuff, ab ball, and crunches using a pull down weight machine. Like this but facing the other way
The I did an hour on the treadmill, then squats and leg machines.
Long run day. 13 miles in 2.5 hours. Who knows how much elevation gain.
Feeling thrashed. Gotta keep it up so I can run the Portland marathon in October.
Go Perry! That's awesome...
i haven't done anything in a month however i would tackle different groups every day but my abs and obliques i did everyday.
abs:
inclined sit-ups 5 sets of 20
regular sit-ups 5 sets of 20
obliques 5 sets of 20 full motion from a fixed chair (180 degrees of motion)
one ab/oblique exercise i did three times a week was the simple broomstick method that i'm a firm believer in. take a broomstick and put it on your shoulders and wrap your arms around it lengthwise and twist right and left in a 180 degree motion. the key here is though you have to lean back just a tad. by doing this you tighten your abs and obliques. if you don't lean back then there is no resistance and they're relaxed.
push-ups:
5 sets of 20 each:
diamonds
inclined
declined
regular
lat pull down 5 sets of 11 ~ 14 @ 150 lbs
bench:
some days heavy 200 ~ 220 5 sets of 5 ~ 8 decreasing weight by a plate or two at a time
light days 150ish 5 sets of 12 ~ 14
curls 5 sets of 10 ~ 14 @ 80lbs
reverse curls 5 sets of 10 ~14 @ 50lbs
there's more but i have to get back to work here at the airport. more later.....
yesterday i walked to the pool and then did a few right arm raises ;) Today, I'm going to attempt to play trail soccer with 11-15yo athletic girls :eek:
16 ounce curls during the Coca Cola 400. Many, many reps.
Monday i swam 100 lengths, Tuesday 108, much faster (swimathon), yesterday ...well i biked to the pool and back a couple of times.....
Today is young...
...crunches using a pull down weight machine...
Cable crunches are awesome for the serratus.
I love
all-in-one exercises that hit multiple areas quickly. Moreso now that time is a huge factor in anything I do.
I found another really good one,
Burpees. I do them alot more strict that in this video. I always favor slow, controlled motion with concentration on good form. I do a distinct squat/squat thrust, a distinct pushup (not just using gravity for the negative portion of the rep) and a distinct vertical leap. These will get you breathing.
[youtube]c_Dq_NCzj8M[/youtube]
I could see how those would make you burp.
Monday i swam 100 lengths, Tuesday 108, much faster (swimathon), yesterday ...well i biked to the pool and back a couple of times.....
Today is young...
I can't imagine that. I see people doing it, and I still can't understand how people swim that long. I can only seem to swim freestyle fast. I get completely winded by going 50 yards up and 50 back. have to stop and breathe for a few minutes before i do it again. and i have maybe 10 of those in me.
Do you kick your legs at all when you're swimming? I don't like to stare at people in the pool, and I can't decide if they are kicking or just trailing their legs behind and they wiggle a little from the upper body movement. I put those short stiff flippers on and kick hard. Sometimes i get a cramp in my foot or calf from that.
Oh yes, I kick, otherwise the legs would get no exercise! Not full strength all the time, though. I sprint about 10 of the freestyle -some at the start, a couple in the middle and always the last few. On the breast stroke I alternate between a whip kick and the more relaxed "froggy" style.
I know what you mean, though, many people hardly kick at all. Mind, they're hella slow, too. I did my mile in 45 minutes on Tues -50:50 breast and free. That's none too shabby. (88 lengths is a mile in our pool)
100+ laps! Holy crap. I'm proud when I do 10.
lengths, not laps. 20yard lengths in this case. I coulda done more but I ran out of time. Stamina, I have. Abs, sadly still lacking :(
So far this week.
Monday: Heavy push lifts. 12k recovery run on trails.
Tuesday: Light pull lifts.
Wednesday: 12k fast run on trails.
Thursday: Light push lifts. 6.4 mile road run.
Rest of the week.
Friday: Heavy pull lifts.
Saturday: Long run. 14-15+ miles on trails.
Sunday: Hike, elliptical or other light activity.
Wow! Perry. That is some serious stuff! I ran until I was nearly 60, but back problems caused me to have to stop anything that caused spinal stress.
Yesterday was legs and abs on the Nautilus machines. Worked up to 360 on the leg press, then did 155 on leg extensions, and some leg curls and calf exercises. Also the abduction and adduction. Can never remember which is which, but for women I think of those exercises as chastity and promiscuity - one keeps your legs together and one spreads them apart (115 and 220 respectively). Then 10 minutes on the exercise bike at random 14 to finish things off.
I was especially fired up before going to the gym, because there was this recorded phone call:
And the voice said (sorry Laurie Anderson): "You have been selected to get this call because someone in your family saw the commercial where the lady falls and cannot get to the phone..."
For those not in the U. S., perhaps you have not seen the commercial. It is of a woman on the floor trying to get to the phone. They are selling "Life Alert" which means that you can get this thing around your neck and press a button and call the paramedics.
What lying, despicable, worthless garbage these people are!
Nobody in my family called - I know that for certain.
And the voice was very authoritative, but deep and comforting, and he spoke slowly because you these little old people get confused if you speak too fast.
No Life Alert for me! Not after that attempted scam. I do not need it, and if I did I will never do business with people who lie to me.
And the next time I get a live call from some hearing aid salesman (yes, when you get to be a certain age they offer you free hearing tests), I will keep the jerk on the line for a while, by saying stuff like "What's that sonny? Speak up and stop mumbling. You young people need to enunciate better!" Maybe I can mess up his schedule enough to keep him from scamming one other person.
When you get old (73) the lying parasites come out.
Y'all are so good. I'm so lazy, Hip Hop Abs suits me just fine. :D:lol: I did burpees before, very tiring indeed! :3_eyes: Anyways, I just bought an exercise bike. Hope I'll be able to lose some weight now. :p
Now you need to build a habit Tulip. Good luck!
Good night of fencing at the club last night. We had 10 competitive fencers representing all three sport weapons plus some other toys we don't use in our club but are pretty interesting. Anyway, I slept like a baby last night after the fencing and bull session were over.
so, ....Mr Hoighty Toighty.....after you get done fencing, I suppose you Lords sit around drinking wine and eating cheeses (yes, cheesES), and commenting on the dismal affairs of the peasantry in a disdainful and condescending manner?
sounds AWESOME.
I went to the gym before work today. just did a little quick cardio to get my blood pumping, then triceps, biceps, and bench press followed by a brief swim. I have to survive jinx's abdominal abuse tomorrow, and time was short, so i took it kind of easy.
I wish I had the kind of schedule that would let me get up that early normally. I'd be a morning gym person.
Nobody showed up at the bagel shop for the group run this morning, so I took off on my own. At a mile in I was feeling beat and ready to quit. About the time I was going to take a cutoff to leave me with about 5 miles for the day, my running compadre comes around the corner from the other side of the mountain.
We ended up getting a good run in. Personally, I ran 15-16 miles with elevation gain I don't want to think about. It took about 4 hours.
I'm going out tonight, so I'm pumping up my biceps. Might do some 21s. (1 set = 7 reps bottom half of curl r.o.m., 7 reps top half of curl r.o.m., 7 reps full range curls)
so, ....Mr Hoighty Toighty.....after you get done fencing, I suppose you Lords sit around drinking wine and eating cheeses (yes, cheesES), and commenting on the dismal affairs of the peasantry in a disdainful and condescending manner?
sounds AWESOME.
There was a fair bit of that after the public school crowd left. ;) We also pondered using homemade goat cheese wheels dipped in gold, silver, and bronze wax as the awards for our eventual tourney. Last night was when the club paid back for all the hard work. The scene was most awesome.
btw Perry holy crap!
Repeated left clicks, interspersed with right clicks, and an occasional enter, followed by another trip to the fridge. Whew, I'm beat.
Updates on
this thread:
I am no longer "in the worst shape of my life." I am still working out "with free weights in my garage, like a prison inmate" but now I am also doing
Burpees like a prison inmate on lock-down. This explosive, whole-body movement packs a wicked cardio element. As for the mid-day exercise, I do (guess what?)
Burpees in the server room (concrete floor, two APC in-line chillers). During my car ride I also do a little hand-gripper thing, like, hundreds of reps.
Bottom line: I'm still fat, but I'm alot stronger now. Being fat
and weak was embarassing.
During my car ride I also do a[COLOR="Red"] little hand-gripper thing[/COLOR], like, hundreds of reps.
[COLOR="red"]HIS WANG[/COLOR]
[COLOR="red"]HIS WANG[/COLOR]
COL - chuckled out loud
Mr. Clod says that they had to do burpees in ROTC, except they also had to shout "1-2-3-4, I love the Air Force!" as they did them. And then about half the cadre would fall over dead each time.
They had a very high attrition rate, it would seem.
They could definitely white out your vision, make you throw up, etc.
I am told the real "prison workout" version of burpees is to do a set of 20, a set of 19, a set of 18, and so on down to a set of one. This ends up being 210 reps. This is to stay in "fighting" shape. If you can't do the whole superset starting at 20, you are considered an easy target.
this just in from the Department of Redundancy Department:
ow, my abs.
Did abs and legs yesterday, working up to 360 on the Nautilus leg press machine, among other things. After that, I did a little on the exercise bike, but I did not have much left.
Today is upper body stuff.
Heading to the Elkhorn mountains with a friend in 15 minutes. Going to run ~22.5 miles to gauge my ability to run the Elkhorn 50k (~31 miles with ~7000 feet elevation gained and ~7000 feet of elevation lost) on August 1st.
This will be 4.5-6.5 miles longer than I've run yet.
Heading to the Elkhorn mountains with a friend in 15 minutes. Going to run ~22.5 miles to gauge my ability to run the Elkhorn 50k (~31 miles with ~7000 feet elevation gained and ~7000 feet of elevation lost) on August 1st.
This will be 4.5-6.5 miles longer than I've run yet.
We got lost several times. It took about 6 hours. It was ~95 degrees for the last 5-10 miles.
Everyone was out of water by the time we got back to the parking lot.
Impressive, PW. Be careful about the water. Where is Elkhorn, Oregon?
Impressive, PW. Be careful about the water. Where is Elkhorn, Oregon?
The Elkhorns are a range of mountains in southwestern Montana. The ones in Oregon are a subrange of the Blue Mountains (Thanks, Wikipedia).
We could have stopped and filled from some mountain springs or some of the creeks, but never did. Next time I'll know better and do so. Might even take my filter to make sure we don't get giardia or something.
I'm trying to figure out whether I should try to run the Elkhorn 50k endurance run in two weeks. I'm having trouble evaluating it...
tonights workout was simple. 4 different styles of push-ups:
5 sets of each:
20 diamonds (thumb to thumb and index to index centerpoint below your chest. works the inner pecs)
20 inclined (works shoulders and mid pecs)
20 declined (same as above only different stress)
20 wide regular (works outter pecs)
and the results of a 45 minute workout:
maybe so but here's a before pic. i'm proud of my hard work.
show orf
That's for sure. But if you're gonna show off, might as well lose your shorts... :D
We need this smilie...hehe...
:( you should be proud of your hard work, I was just mucking round.
You're in awesome shape!
loose the shorts?! :eek:
duck, you're such a mucker! :p
loose the shorts?! :eek:
duck, you're such a mucker! :p
Yeah, Duck, you're such a mucker!! :eyebrow: :lol:
Last training run before the big event on Saturday. A deep ache is settling into all of my joints and muscles... This may end poorly.
Yikes! Rest and stretching? Do you do a cold water soak after running? It seems to help me recover, but its too late this time.
Yikes! Rest and stretching? Do you do a cold water soak after running? It seems to help me recover, but its too late this time.
I just heard about the cold water/ice bath soaks. I'll start doing that next week.
For now, I have to go (try to) run 50k. Feeling a little looser...
Are you still alive?
Yup. Finished in 9:18:48. I was shooting for 8 hours but I spent about an hour and a half sicker than hell. I was doing so bad I laid down at an aid station for ~30 minutes.
But I finished my first ultramarathon and I couldn't be happier. Looking forward to my first marathon in Portland this October.
Congratulations! That's really fantastic!
Awesome! You must feel great about your accomplishment!
How long was your ultramarathon?
There are two types of ultramarathon events: those that cover a specified distance, and events that take place during specified time (with the winner covering the most distance in that time). The most common distances are 50 and 100 miles, or 50 and 100 kilometers. Other distances/times include double marathons, 24-hour races, and multiday races of 1000 miles or even longer. (Wikipedia)
Awesome! You must feel great about your accomplishment!
How long was your ultramarathon?
I do! It was 50k.
Amazing accomplishment PW!
Well done! Hope you recover quickly.
Thanks :)
I feel surprisingly good. I've been way sorer than this before. Though they say sometimes it doesn't really hit you until the second day.
I'll probably go for a bike ride today, just to loosen up the body. I'll run my "happy loop" Monday.
Still on cloud 9...
the free weights beckon - mainly because I know them. The machines seem to be a little intimidating. that and the workout is better on the free-weights (as I understand), because rather than targeting specific muscles on the machines, free weights cause other muscles around them to work because you're controlling the weights and the way they work and move
On the other hand, the machines are a bit safer. Better than dropping a 25 pound weight on your toe (which I did once), or getting stuck under the weights doing a bench press. Mark Frechette died that way, although he may have had some help.
http://en.wikipedia.org/wiki/Mark_Frechette
Anybody remember the movie, and the orgy scene at the end?
Going with some friends/acquaintances to run across the Crazy Mountains on the 29th. 20 steep miles. I'm pumped.
So, I have been a SWB (skinny white boy) my whole life. As much as alot of you would probably hate to hear this, I could spend a weekend sitting on the couch, eatting food and playing video games and at the end of the weekend, I would have lost 3 lbs.
I have always wanted to get myself into shape, but found it hard to motivate myself into going to the gym or working out.
A few months ago I was devistated by the girl who I was planning on spending the rest of my life with leaving me. So, I used that sadness to make me a better person.
Since May 5 of this year I have been going to the gym 5 - 7 days a week. I was also mountain biking in conjunction with that, but decided to start running instead to put more stress on my knees which are messed up from snowboarding injuries.
So, I go to the gym for an hour, then go running for down to the lake, where I take my shoes off and run a mile on the sand, which takes another hour. The whole loop is about 4 miles.
Im still skinny, but definitely losing some fat and gaining muscle.
I try and do push ups in the morning when I wake up, and in the evening before I take a shower. Also, usually a few sets during the day.
When I started I could barely do 20 push ups. I can now do 60 fairly easy. I didnt start doing bench press until just recently, I was doing pect butterflies, but I estimate I could bench somwhere under 100 lbs when I started. I am now benching my weight which is 140 lbs. When I started, I could do about 50 sit ups, I am now doing 50 sit ups on an incline bench with a 45 lbs weight on my chest.
When I first started running, I was doing the same distance. The first few days of it, I could barely walk after running. I was so sore, that I had to walk down stairs sideways. Now the run is something that I come to enjoy. I run to the beach, throw sticks off the dock for my dog to jump in and get, the run home.
I estimate I will be in the shape that I want to be in by the end of this year. It is still hard for me to gain weight. While I do work out regularly, my metabolism is still so high, and I have to eat and eat and eat to keep weight on. But I am still in the best shape of my life, and want to continue with it.
Don't worry, give it a few years and you'll gain weight easily :lol:.
More stress on the knees is a good thing? first I've heard.
Don't worry, give it a few years and you'll gain weight easily :lol:.
More stress on the knees is a good thing? first I've heard.
well, that's what people tell me, but my father doesnt put weight one easily, and he doesnt really eat the best. He was an alcoholic, and he eats alot of processed foods. I was raised vegitarian, and today I will only eat chicken and fish.
Normally, stress on the knees is bad. I have some torn ligaments though, and the mountain biking wasnt cutting it. I needed something that placed more stress on the knees to strengthen them, and the running is working. Its not alot of stress, but it is enough that now my knees feel secure, whereas before if I stepped wrong my knee would buckle and swell up.
Same reason I started doing the push ups. I have AC seperations in both shoulders. My right shoulder is a 4th or 5th degree which I did a few years ago, and the left shoulder is a 1st degree which I did in April. I had been wanting to strengthen my shoulders for awhile since the injury was something that bothered me. I would have trouble doing certain motions like sweeping or shoveling. When I did the other shoulder, I knew I had to do something about it.
Ligaments are tricky. If you stretch them further than 17% of their lenght, they will tear, and most doctors will tell you that they arent bad enough for surgery. Which is what they told me for my knees and shoulders. So, the only other option is to work out the muscles around them.
Our workout has morphed into a pseudo yoga kind of a thing mixed with cursory weight work and cardio to finish it off.
well...I say 'Our' because that's what jinx and I do when we go together. She may very well do something entirely different when she goes by herself. I get to the gym pretty much every Wednesday and Sunday, barring other obligations like birthday parties, work, and other distractions.
anyway..... here's what I did today:
10AM....
mowed the lawn Today, I began Spencer's training. He needs money to save up for some weird skateboard thing. So, i did most of the trim and the front yard, but my usual early morning sweat fest was downgraded to a simple moistening. The boy did the bulk of the back and forth straight line areas of the yard.....getting comfortable with operating the mower, while I ran the weed eater, and kept an eye on him. (It's pretty cool teaching your 11 year old son the mow the lawn, btw....that's going into the vault)
later, at the gym...
this, I call the Ball Plank...... i don't knwo why....and there very well may be a better name for it....but that's what I named the files when I saved them....
it starts with you lying oh-so comfortably on the little purple foam matt with your feet propped up on a nice cushy giant rubber ball:
now, you lift your hips up off of the matt.....count to 4.
then...you extend your legs out and hold it like that for 8 seconds:
back to the previous position for 4, then rest for 8, repeat.
Next I did Planks
I break it up into 8 second sections. regular straight plank for 8secs, then just lean your hips out to the left for 8, then back tot the middle for 8, then to the right for another 8.
now, lift one leg for 8 seconds...
and then the other for 8, then back to regular for 8. collapse.
these side plank things are harder than they look.
start on your side, with your elbow on the matt.
then lift your top leg to make an X
now , dip your hips to the mat in between:
I can do like 6 or 7 on each side.
now for the pelvic thrusts....
start lying on your back with one leg bent, and one straight up. pick a point on the ceiling and keep your foot there for the entire exercise
now thrust your hips up, clenching your butt cheeks as you go up...
up and down a bunch of times, change legs, etc.
sometimes we do these bridge things, where you get on all 4s, and lift opposite leg/arm and stretch it out. sometimes we use a rubber hose thing with handles to add resistance.
these crunches are a motherfucker:
you... again....lie on your back and hold this medicine ball out over your head, while keeping your feet 6 inches up off the ground...
then crunch up, and bring the ball over your head ro meet your knee:
if you're a flexible showoff like
someone i know
you can keep that lifting leg straight the whole time
yeah...7 or 8 of those one each side X 3 sets will fix your ass right up.
Ur nutz. i swam a half mile and biked a bit. fat as ever, but not getting fatter. it works
It's 4:12 am. I'm about to run 3+ miles to the gym, do my light pull lifts, and run 3+ miles home to shower and be to work by 7.
jim, y do u have 2 heads? thx
It's 4:12 am. I'm about to run 3+ miles to the gym, do my light pull lifts, and run 3+ miles home to shower and be to work by 7.
zzzzzzzzzzz - At best I'd be reaching for the snooze alarm.
rum 4 al teh brains
Chuckled out loud.
zzzzzzzzzzz - At best I'd be reaching for the snooze alarm.
I did it again today. I'm weird.
Tomorrow it's a 57 km run with some people from the running club.
I got a free week long trial of yoga classes today. Lets try this out.
So I'm feeling a little better today and decide to really brutalize myself at the gym to make up for missing a couple days with this stinking ear infection. I'm doing my strength stuff; pull ups, dips, lower back/glut extensions, various crunches, some arm stuff... a
About an hour into it, when I'm thinking it's about time to get on the treadmill, my trainer comes over and asks if I want to do some speed and agility training with a WC university lacross and basketball player. For some reason I agreed. Holy shitballs.
Yes, my ass is entirely kicked - BUT I'm a 37 year old housewife ffs, and I kept up with a scholarshipped athlete. Doing mirror training stuff (she had to do what I was doing) and she.was.out.of.breath.
Go me.
WOW...that's great.
...because tomorrow you'll be tired, and won't be too hard to keep up with...
... easier to catch as well ;)
So I'm feeling a little better today and decide to really brutalize myself at the gym to make up for missing a couple days with this stinking ear infection. I'm doing my strength stuff; pull ups, dips, lower back/glut extensions, various crunches, some arm stuff... a
About an hour into it, when I'm thinking it's about time to get on the treadmill, my trainer comes over and asks if I want to do some speed and agility training with a WC university lacross and basketball player. For some reason I agreed. Holy shitballs.
Yes, my ass is entirely kicked - BUT I'm a 37 year old housewife ffs, and I kept up with a scholarshipped athlete. Doing mirror training stuff (she had to do what I was doing) and she.was.out.of.breath.
Go me.
Absolutely awesome. I find myself to be the breathless one when watching female athletes. ;)
My ankles/calves were sore today.
I'm sore in new places today. Along the inside of my thighs, and my ass......wait...make that my ass and along the inside of my thighs.
I think the only new thing we did was one legged hip thrusts...
like this:
Wow LJ your routine is really paying dividends! You may want to cut back on the soy milk though, mimics estrogen.
I just ran. A little. Really I did. I stretched and walked for 5 minutes increasing my pace to really fast (my usual exercise), then I ran until I was concerned that I shouldn't get any further out of breath (a whopping total of 4 minutes), slowed to a walk until my breath was back to normal (3 minutes) and then ran again (another 4 minutes), then walked home by which time my breathing was normal.
I did not need my inhaler, Although i can still feel in in my lungs. And my knees feel Ok. these and the boob bounce thing have always been my problem with running. I can walk a brisk pace forever, and do a vigorous half hour on the cross trainer before my asthmatic lungs object, but running is like kryptonite. But I want to be skinnier. And my morning walking partner is otherwise engaged today.
The first couple of minutes the bouncing fat in my butt hurt even more than the expected boobs and I thought 'ok nice try, give it up, go back to walking", but then it got easy for the legs. Sadly the lungs don't match the stamina of the legs, but I felt like I could have kept on running if only the lungs could keep up. i think I'll give it another go another day. Unless my knees feel like crap tomorrow.
Interval training like you did makes you burn more fat and increases cardio fitness. I try to mix it up when I'm treadmilling, using 2 or 3 levels of speed for a few minutes each.
yeah i do that on the cross trainer thingie. but it's too nice to exercise indoors and it won't be for long..... and it's a great place to hang laundry.... :lol:
On Thursday I ran again, managed 7 minutes run, 3 rest, 4 run, 3 rest, 1 run and then gave up and walked home -total 12 minutes run -50% increase on Tues.
Then TODAY......
ran 7 rested 3, ran 8 all the way home and had my breath back within a minute.
Seemed my lungs just needed to remember what they were for. :lol:
Jury is still out on how this is going to affect my knees, but I've been taking glucosamine and chondroitin for about 10 days, I'm hoping that will help, although it may be too soon to be having a significant effect,
So far so good, though, although I'm not skinny yet, damnit!
OK so it's been a couple of weeks, but I ran again today and I have been walking with my friend most days in the meanwhile.
Today I ran for 9 minutes first session, but I must have also picked up the pace because I got 1.75 times round the loop that took me 7 minutes to run last time. rested for 3, ran 3 more then walked home. 30 mins altogether. Breathing even less stressed than previously, but the humidity was getting to me on the second run (it was foggy earlier this morning), so I stopped before I needed my inhaler.
By Halloween I'll be able to jump out from behind a twig to scare people! :lol:
GOOD work, monnie...keep it up.
thanks. I will try. but it's off to the hospital tomorrow, then to deliver my apostrophe-free poster, then the halloween parade at school, then scrip store, then figure skating, then ceramics and somewhere in there I gotta decorate for halloween.... it's a wonder I got fat in the first place running around like that!
prolly have to thank Mr Weiser a little for that.
My legs are still so freaking sore today. Worse than yesterday. I was driving across town yesterday, and every time I had to lift up my leg to press it down on the clutch pedal I whimpered a little in agony.
On Saturday, my daughter's team celebrated the end of their Fall soccer season by having a game against the parents. It was a blast. They are in 5th grade, so we still have the ability to cream them, but we kept the score even for the whole game and ended with a tie score. We played on a full sized field for about 45 minutes. Running up and down the field the whole time. I did well at the time. But I'm hurting today.
Glatt - thats great! I know you all had a really good time. When I was coaching, I always told parents at the beginning of the season that practices were interactive . . . I remember one time a Dad was playing at the end in dress shoes and slacks. He wiped out in a puddle - He was filthy. We all looked at him and thought he was gonna be pissed! Instead he came up laughing his ass off. Said he hadn't had that much fun in years. Since that day he showed up every week ready to play. Turned out to be a great guy - the kids loved his attitude too.
this should probably go in one of those mildly amusing you threads, but.... I got this in an email from our gym:
Pole fitness is the art of using a pole as a tool in creative dance/fitness routines. This workout will enhance the total mind/body fitness and well being of women by providing a fun and effective alternative fitness program in a supportive and secure atmosphere. Empowerment of mind, body and soul completes the workout!
WINTER CLASS SCHEDULE - Session: February 1st - April 9th Tuesdays - 10:15am Tuesdays - 6:30pm Thursdays - 10:00am Fridays - 6:30pm
COST:
Members: $200.00/10 week session (once a week) or $25.00/class
Non-Members: $300.00/10 week session (once a week) or $35.00/class
Make up classes will be allowed upon request and availability. There will be a general make up class held on a Saturday to be announced. Members may sign up after session begins at class rate only.
[FONT=verdana][SIZE=-1][COLOR=#444444]
[/COLOR][/SIZE][/FONT]
I was planning to go to my sister's for a visit today, but she got a call from the school nurse saying her child was VERY ill; had very low blood O2, a 103 temp, and rattling chest sounds (obviously has pneumonia!). So she had to frantically wake the twins from their nap and race to school to get the bad-mother attitude from the nurse and then rush off to the doctor.
The child is fine. Slight temp <100, clear lungs, minor upper resp infection. No meds or loss of school required.... school nurse might be hospitalized though.
So I went to the gym and cardio'd the crap out of myself;
60 mins treadmill intervals at 15 degrees - 4mins 3.9mph / 6mins 4.2mph
30 mins treadmill at 8 degrees - 4.0mph
20 min strairbastard intervals - 2min 75spm / 2min 85spm
30 squats
wanna go for a walk when i get home?
I went up the stairs at the water park a lot today.....
1/2 hour rowing, 1/2 hour on the eliptical, 1/2 hour badminton and 1/2 hour in the weights room. I reckon my everything will be sore tomorrow
good job monnie. If you ever visit, bring your sweats!
Turns out, bouncing on a trampoline will give you a damn good workout!
So, I worked out with a trainer a couple weeks ago..... This guy, Jason. Jinx did a few sessions with him, and he seems to know his shit. It seems that I have huge Quads and tiny hamstrings. Also, no ass at all. So, I wanted to develop my glutes and Hammys.
Jason pointed out something interesting:
If you visualize your muscle that you want to develop as a cylinder.....(most muscles are cylindrical with tapered ends....) ...and when you do whatever exercise you do, you tear down tissue, and it grows back thicker to compensate for its previous failing..... if this muscle is 4 inches long, and 2 inches in diameter.....and you improve it's girth to 2.5 inches.....it's still only 4 inches long.....
the big thing is to STRETCH that muscle before and after you work it..... so now, you stretch a 4 inch muscle out to 4.5 inches....and increase it fro 2 to 2.5 in diam..... and then you stretch it to 4.75, and then 5 inches long....but still increase it's girth and you exercise..... and you get that much stronger.
I've gone from using 70 lbs on my leg curls to 90 lbs in just 2 weeks.....by doing specific hamstring stretches before I do strength stuff.
pretty cool.
Did the five-mile hilly trail at Valley Forge today, after standing (and rockin) from 7pm - 3am yesterday night (a gig). The walk took two and a half hours. My ass muscles may not recover for a week.
Did the five-mile hilly trail at Valley Forge today, after standing (and rockin) from 7pm - 3am yesterday night (a gig). The walk took two and a half hours. My ass muscles may not recover for a week.
But I bet j will appreciate those buns!
I cheated. I bought a pair of Earth exer -flip flip flops.:blush:
J did the five mile hike both yesterday and today. She's my inspiration.
I've been getting up early and taking a brisk 20-30 minute walk before my shower. wanna get my metabolism cranking right away. gonna do it rain or shine tomorrow, too.
Gorgeous-day walk around Hopewell Lake at French Creek today. Not sure how far that is. Took us about an hour and we walked pretty fast.
The frogs were "doin' it" - I didn't take pics this year."
i did a
little video of them. you cant see shit because the blackberry has the worst camera EVER, and some loud-ass kids on bikes started yelling and scared the frogs anyway. i hate others.
Jason pointed out something interesting:
If you visualize your muscle that you want to develop as a cylinder.....(most muscles are cylindrical with tapered ends....) ...and when you do whatever exercise you do, you tear down tissue, and it grows back thicker to compensate for its previous failing..... if this muscle is 4 inches long, and 2 inches in diameter.....and you improve it's girth to 2.5 inches.....it's still only 4 inches long.....
the big thing is to STRETCH that muscle before and after you work it..... so now, you stretch a 4 inch muscle out to 4.5 inches....and increase it fro 2 to 2.5 in diam..... and then you stretch it to 4.75, and then 5 inches long....but still increase it's girth and you exercise..... and you get that much stronger.
I've gone from using 70 lbs on my leg curls to 90 lbs in just 2 weeks.....by doing specific hamstring stretches before I do strength stuff.
pretty cool.
I've been doing that P90X workout routine and stretching is very large portion of the workouts. That probably explains why it puts so much emphasis on stretching.
I bought some Skecher shape-ups :p:
1/2 hour rowing, 1/2 hour on the eliptical, 1/2 hour badminton and 1/2 hour in the weights room. I reckon my everything will be sore tomorrow
I repeated this last Monday and today. I bet my shoulders will be sore tomorrow as I concentrated on upper body in the weights room and used some machines I normally don't.
That's awesome mon, helluva workout. Do you row the same way the whole time, or switch overhand/underhand or anything?
I've never done it but have been eyeing them up for a while...
same. but it's not overly strenous, except on the knees. I'm surprised my knees have held up so well! It rates the calorific thingumajig at about 300 for the half hour. But we chat the whole time (am going with a mate) so I reckon the jaw exercise probably burns another 50 or so ;)
I learned today the poor lass knows nothing about LOLcats. another one requiring ejumacation. *sigh*
i did a little video of them. you cant see shit because the blackberry has the worst camera EVER, and some loud-ass kids on bikes started yelling and scared the frogs anyway. i hate others.
Yeah, that things does have the worse camera ever. :frog:
Piercehawk: How's the P90X working out for you?
shoulders not sore. wtf. If it's the old two-day stiffness thing I'm really going to be in the poop tomorrow for figure-skating
Piercehawk: How's the P90X working out for you?
Very good. I've seen improvements in strength, stamina, body definition, and flexibility. I would recommend it to anyone that seriously wants to get into shape. I really like the diversity of the routines and it will kick your ass.
Are they still $200?
84.99 including shipping on Ebay :)
Very good. I've seen improvements in strength, stamina, body definition, and flexibility. I would recommend it to anyone that seriously wants to get into shape. I really like the diversity of the routines and it will kick your ass.
How long have you been doing it? Do you have a great body yet? :D I used to do it but got lazy. An hour of workout takes committment and the lazy out of your ass. :p: But I kinda miss doing it. Someone just gave me a the Insanity workout routine, but I'm gonna do a month of 30 Day Shred first then try it out. Anyone tried the Insanity workout yet?
Do they make you skinny?
They don't claim to make you skinny, just nice, tone legs. But I wouldn't know, I don't use one. :p:
How long have you been doing it? Do you have a great body yet? :D I used to do it but got lazy. An hour of workout takes committment and the lazy out of your ass. :p: But I kinda miss doing it. Someone just gave me a the Insanity workout routine, but I'm gonna do a month of 30 Day Shred first then try it out. Anyone tried the Insanity workout yet?
I've been doing it since mid-December and I am very content with my body right now. My biceps are more defined, a part of my triceps pops out when I straighten my arm, you can see three defined quad muscles, and Ab Ripper X is completely legit. I have always been smaller (5'11" and around 140 lbs) so I didn't lose any weight but I have have seen my body definition increase and I do think I gained about five pounds since I am floating around 145-150 last time I checked.
I like doing it after I'm done with my day because it does a great job at getting everything out of my head so that has kept me going. Also, my high school football workouts were just as intense so it was nice already working out at that level before.
84.99 including shipping on Ebay :)
that's more like it. Last time we went shoe shopping, they were all the rage....and $200 an ugly ass pair. we watched an old lady try them on.....don't know if she fell for them or not.... the "Walking Company" employees
obviously work on commission, and were VERY into them.....and inserts....
Goals.
That's me! :lol: I tape a Michelob ad where this woman with gorgeous abs standing in the foreground and her working out with a bunch of other people in the background at my desk. ....Goals. :D
Your goal is to be a lesbian?
Is this your desk at home, or your desk at work? ;)
Getting everyone to the club on a decent schedule has proved impossible so we had shelved our group footwork (repetitive highly aerobic drills). Last night we changed things up by stopping all fencing and doing footwork about an hour in. The guy who ran it used to do a fencercize class in the early nineties. I think it went brilliantly but then again we're the ones who come early to do extra work...
same. but it's not overly strenous, except on the knees. I'm surprised my knees have held up so well!
Can you position your body so that you are pushing up thru your heels and using your glutes more, instead of thru your toes and knees?
If you're doing squats, an easy way to do this is holding a bar over your head and concentrating on keeping it back/not letting it come forward. Or by leaning against a ball against the wall. On the eliptical you do it by reducing your incline (my trainer would say to zero), and cranking up the resistance - OR by going backwards.
Not really -the knee thing comes when I lose concentration and let it twist slightly -regardless of how you are pushing, your knee is still bending and if I don't hold it straight it messes it up.
It's recovering, though -each setback is smaller than the last.
I don't do squats.
I find increase in incline and resistance is easier on the knee -less likely to twist. It's not pressure on the knee that's the problem, it's if the knee twists then I apply pressure. backwards is the same. the machine I was on this week got pissy when i went backwards and told me to pedal forwards! WTF? I thought it was going to start reducing the distance travelled :lol:
Your goal is to be a lesbian?
Is this your desk at home, or your desk at work? ;)
hahahah.....My goal is to have washboard abs! :D And it is my desk at home. ;)
I'm doing this all at home (the only way to go!) with an Gold's Gym incline/decline bench (thrift store), an Exertec power station (got this for free), and a Marcy Platinum Corner Gym (got this for free--but it took a socket set, a U-Haul, and a very strong friend to move it). My week:
Chest
[LIST]
[*]Machine Press, 10 sets, staring at 10 rep warmups, ending at the whole stack for about 1 rep.
[*]Slight incline dumbbell presses, 4 sets, hitting failure at 4-6 reps on last set.
[*]Triceps pressdown with rope attachment, 4 sets, hitting failure at 8-10 reps on last set.
[*]Slight incline dumbbell flies, 3 sets, “cheating” to 10 reps on every set.
[/LIST]
Back
[LIST]
[*]Supersets of wide-grip lat pulldowns to the front and close-grip low pulley rows, 8 supersets starting at 10 rep warmups, hitting failure at 4-6 reps on last set(s).
[*]Deadlifts, 4 sets, 10 reps. Very strict, concentrating on form, and not injuring my back!
[*]Close-grip upright rows (from low pulley), 4 sets, 10 reps, hitting failure at 4-6 reps on last set.
[*]Dumbell curls (seated or standing, hammer grip) 3 sets pyramiding up in weight. At failure on last set, the next lightest weight is immediately picked up and taken to failure, followed by the next lightest weight, to failure again.
[*]Bent-over rear deltoid raise, 3 sets, 10 reps, pyramiding up in weight (but not too heavy).
[/LIST]
Legs
[LIST]
[*]Calf raises on leg press machine, 5 sets of 25 reps, starting just above body weight and progressing to the whole stack.
[*]Leg presses, 5 sets of 20 reps, starting just above body weight and progressing to the whole stack.
[*]Squats, 4 sets pyramiding up in weight. First 2 sets to 20 reps, last 2 sets to 10 reps--because my cardiovascular system can’t handle 20 reps of heavy squats (I'm seriously afraid I might get dizzy and fall down)!
[*]I need a good hamstring exercise. Probably stiff-legged deadlifts. Any other suggestions (that don’t involve a leg curl machine)?
[/LIST]
I want to incorporate the Clean and Press, but I reluctant to begin while nursing a sprained wrist. I also might try Cleaning a bar and falling back on the bench to do barbell bench presses. Get some more "compound" in there. I'm loading up a Creatine Monohydrate cycle right now.
you're still a geek. Poindexter.
Ah, shaddup. What can I do for hamstrings?
Try a glaze, it might hold them together.
Or, just make some kind of casserole that would require you to tear the ham into strings and chunks anyway.
Ah, shaddup. What can I do for hamstrings?
STREEEEEEEEEEEEETTTTTTTTTTTTTTTCH THEM
Got that covered, stretch them every morning. I want to WORK them.
I'm saying stretch them specifically before you do leg curls. make them longer AND stronger.
glute bridge:
http://www.coreperformance.com/knowledge/movements/glute-bridge-baseball.html
hammy stretch:
http://www.coreperformance.com/knowledge/movements/inverted-hamstring-stretch.html
also, you can lie on your back, and get a rope looped around your foot, and stretch your leg up
and for the quad:
http://www.coreperformance.com/knowledge/movements/quad-hip-flexor-stretch-kneeling.html
i have a few good emails from our trainer if you want, I'll forward to whoever wants them.
Ah, shaddup. What can I do for hamstrings?
Get a hat and some cool shorts, then you can do these
[YOUTUBE]<object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/vO2-hx6m1hw&color1=0xb1b1b1&color2=0xcfcfcf&hl=en_US&feature=player_detailpage&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.youtube.com/v/vO2-hx6m1hw&color1=0xb1b1b1&color2=0xcfcfcf&hl=en_US&feature=player_detailpage&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" allowScriptAccess="always" width="640" height="385"></embed></object>[/YOUTUBE]
Thanks, Spexx. I will try the dumbell variations for hamstring shown here, along with some stiff-legged deadlifts.
lumberjim, I would be interested in the emails from your trainer.
I am private messaging you my gmail. Please...do not send naked pictures of your hot wife!
I like to do the things jim had illustrated
here, with a ball. I put 12lb weights on my hips to make it more challenging. Doing the
hip thrusts with a 16lb med ball on my hip also.
You should think about adding a ball to your equip list, you can do lots of (in)stability stuff that will work more muscles than the ones you are actually focusing on, kwim? Even just a standing on a little squishy mat while you do stuff, and/or balancing on one foot helps with this.
Oh, another thing... try leaping several feet, from one foot to the other and holding for several seconds upon landing. Repeat.
Yup I need to do hamstrings for my knee pain :(
hang from a bar and do curls? i don't think so.....
uh-oh, lower back issues rules out 3rd ex....
:lol:
You could do like Steve Reeves:
Lie on the floor face down, have someone sit on your calves, then curl your own body weight up off the floor with your hamstrings.
There's a reverse crunch bench/roman chair thing for that at the gym. It's works your hamstrings but you're really supposed to concentrate on using your glutes.
Here is an excellent video of how to do the Clean and Press with dumbells.
This is a completely different movement than what I have been doing: dumbell squat + hammer curls + Arnold press (nice for a quick whole-body workout, but very different from the "power" movement show here). I wonder how heavy I can go doing it this way:
[YOUTUBE]MEXe15Guscc[/YOUTUBE]
And the answer is: heavy enough to tweak my shoulder, which had been feeling so good, despite all the heavy lifting I've been doing, that I had forgotten how bad it was bothering me for the last few years.
Man, ƒuck a bunch of power-lifting bullcrap. Everything I have ever read about proper lifting says that jerking weights around is bad, and I don't understand how to do this "power" crap with swinging, jerking, and otherwise inviting an injury.
But I think I will try this: jump-squat + cheating hammer curl + push press. Jump, bounce, bounce. Three distinct movements. I am determined to develop some heavy "whole body" things that I can do safely.
i overheard a trainer showing a client how to strengthen their joints....
he said... set up the machine (whichever one you are on) with WAY too much weight for you to move, and then just press against it for 10 seconds x 3 sets. he was demonstrating on a leg extender machine and talking about the knee joint....
made sense.... it tightens your ligaments up, and reduces the chance of injury.
then again...... the next guy i overhear will be saying the exact opposite.
If you train really heavy for at least one movement on each body part, going down to the 2 rep range, wouldn't you get basically the same benefit? For that matter, every time you go to failure on a set and really try to make that last rep, even going to partial reps and rest/pause reps, you should be getting that same benefit, i.e. pushing really hard against a weight that you can't move.
Everybody except first-day beginners should be training to failure. At least on the last set of every exercise.
Although I'll admit that I don't know the difference between training ligaments and training muscles/tendons.
There is this thing called capital letters.
Diet alone will not likely lead to significant weight loss
In monkeys.
To conduct the research, Cameron and OHSU post-doctoral fellow Elinor Sullivan, Ph.D., studied 18 female rhesus macaque monkeys at the Oregon National Primate Research Center. The monkeys were placed on a high-fat diet for several years. They were then returned to a lower-fat diet (standard monkey food) with a 30 percent reduction in calories. For a one-month period, the monkeys' weight and activity levels were closely tracked. Activity was tracked through the use of an activity monitor worn on a collar.
"Surprisingly, there was no significant weight loss at the end of the month," explained Sullivan. "However, there was a significant change in the activity levels for these monkeys. Naturally occurring levels of physical activity for the animals began to diminish soon after the reduced-calorie diet began. When caloric intake was further reduced in a second month, physical activity in the monkeys diminished even further."
A comparison group of three monkeys was fed a normal monkey diet and was trained to exercise for one hour daily on a treadmill. This comparison group did lose weight.
MISSION ACCOMPLISHED: Hamstrings are sore.
4 x 50-rep supersets: Leg Press 25 reps + Calf Raises (on Leg Press) 25 reps.
Then, 3 sets, 10 reps of heavy squats (on the power rack I just got for free).
Throughout all of this I am doing deep hamstring stretches between each set.
Finally, to target the hamstrings: Stiff-legged Deadlifts, 4 sets, 10 reps.
Machine press, flat dumbell press, flat bench press, seated military press, machine fly, lateral raises, pressdowns w/ rope.
Gauging my shoulder's reaction, I think I will put dumbell chest presses back on an incline, resume doing dumbell presses instead of barbell for shoulders (lighter weight, more reps), cease any heavy fly movements, cease any lateral movements and instead do upright rows on back day (more traps involved).
Yes, this is my personal workout log.
Pulldowns aggravate my wrist AND my shoulder, so they're out.
Low-pulley rows (with an angled grip to avoid wrist pain) supersetted with machine rows (hammer grip) to warm up and pump lats.
Next, the good stuff: Deadlifts supersetted with Bent-Over Barbell Rows (same weight, no rest, 10 reps each). Up until the heavy sets where I took good long rests.
Really cool biceps movement (super biceps stretch at the bottom): Incline bench curls from reverse-curl position to standard grip at the top (the biceps also ROTATES the arm).
Then some shrugs. Then I went jogging.
i have a few good emails from our trainer if you want, I'll forward to whoever wants them.
Thanks, jimbo. I hardly ever check my gmail, but I logged in today specifically to look at this material. Some of these are things I actually do every morning, but many of them gave me new ideas of what I could add to my regimen. I've always been big on stretching. Thanks again.
Oh, did chest/etc. today. Machine presses, incline dumbell presses and flat bench presses. Very light weights for shoulder isolation: 5 front raises/5 side raises/5 rear laterals, repeat without resting (30 reps). I did that superset three times (90 reps total). Then rope pressdowns to finish triceps.
pics or none of this training happened.......
that was weeks ago
I'm offended that you gave me a tertiary email address. in retaliation for this offense, I will bomb that address with all manner of porn.
that was weeks ago
I'm offended that you gave me a tertiary email address.
I've been busy. I'm not a big email guy if it isn't work-related.
I need an olympic bar...
I don't see evidence of equipment use.....
Cardio? I jog. My neighbor is trying to give me a treadmill, but I don't want it. I am considering getting an exercise bike for between sets, though. It would have to be free. And I would have to find a place to put it and still be able to park a car in there.
Funny story: there was a neighborhood garage sale and a guy was selling a bowflex for $250. Afew houses down, that squat rack was free. The rest of the stuff I've acquired over the last few years. That power station was free. The corner gym was free. The bench was under $50. In the "fitness industry" somebody is always trying to sell you some expensive bullshit, but no amount of money is a substitute for getting your ass out there and training hard even when you don't feel like it.
Yeah, we got our treadmill for $100 off craigslist. Silly thing was a year old, minimally used, and cost the original owner $950. Freaking ridiculous.
This week I have been awesome. And the last few weeks before that too......
Monday: half an hour core and leg strengthening with the PT, then 2 hours at the gym -half hour eliptical, half hour rowing machine (600 cals), rest in the weights room
Tuesday: 45 minute walk in the morning, and hour figure skating after lunch
Wednesday 1.25 hours figure skating
Thursday: 45 minute walk (also biked to friend's house half mile away), mowed lawn at vigorous pace, half hour strengthening with PT
Friday: 2 hours at the gyme -half hour rowing, half hour eliptical (600 cals again, rest of time in the weights room
...and I've been cutting down further on the butter and the cheese :(
Great job mon.
I've been cutting down on beer and lattes. :(
Whet the hell is wrong with you two? You've eliminated 4 of the best things on earth and two of the major food groups!
Great job mon.
I've been cutting down on beer and lattes. :(
ah. I may have been replacing the cheese and butter with extra of my cholesterol-free and sodium-free BEER :lol:
Nice work out area. I have recently headed back to the gym.
Nice work out area. I have recently headed back to the gym.
Thanks. I'm not doing gyms anymore, too much hassle/expense. I can now work out exactly when and at what pace I feel is right; doing sets in between domestic chores or other activities; spend time educating my kids about fitness and hard work; have access to a full kitchen and all my other stuff before during and after working out; etc. the benefits are endless. I'm not a gym socializer. To me, it's a solitary activity that happens inside my own mind--the challenge and the accomplishment comes from within. I've never used spotters or workout partners, so this is perfect for me.
Oh, by the way, good for you. I'm glad to hear you're getting back in the gym. Keep it up!
Flint,
You're turning into a workout dork. take a step back and look at yourself.
I'm working out more because my buddy needed a work-out buddy. We laugh so much while we work out we get really filthy and really envious looks. And complete strangers join in our conversations. And laughter. Solitary confinement in the gym is a little... weird. Unless you're a grunter -then please, do confine yourself. There were two grunters and one farter we encountered this morning. Oh and the no-nuts guy was there again.
ugh! a guy farted on jinx and I on the treadmill the other day. rude fucker.
jinx swears that she was going to punch him if he floated another one.
Flint,
You're turning into a workout dork. take a step back and look at yourself.
I'd rather be obsessed with working out than sitting on the couch watching TV. When I step back and take a look at myself I see a nice v-shape, and the vascularity I had in my 20s just beginning to show through a thin layer of middle-aged blubber. I am
Out of Shape in Shape Guy from the 50's.
I don't mean to discourage you Flint, I was just fucking around. I really do think it's cool that you're so into it. And I'm sure the ladies would like to see pics of the results.
I wish I was as excited by it as you are actually.
And I'm sure the ladies would like to see pics of the results..
Requests have been made, but all we got were pics of the equipment...... no not
that equipment....
Nothing is going to discourage me in my obsessive state. Well, nothing could be more discouraging than having to ice my wrists and wear comprsssion bands all the time.
For the record, it's easy to be excited about it when all you have to do is walk to the garage. It's no wonder I never made this much progress having to drive across town to a gym, and wait in line to use the piece of equipment I want...not being able to superset the things I want to superset, etc.
All you really need is a few dumbells and the knowledge of what to do with them. Adding more equipment comes as you stick with it and need to increase the number of sets & the different angles you hit each body part with.
___
Yesterday had "light back" day. As lower back may take as long as 100 hours to fully recuperate, I realize that with a "back" day a "chest" day and a "leg" day I am going to have scheduling conflicts as lower back gets hit with deadlifts on back day, and heavy squats/stiff-legged deadlifts on leg day. If I went heavy every time I would wear down my lower back (this is starting to happen) OR simply have to take days "off" until I have something I can do safely. I don't want to take days off.
Yesterday I got a "seated row" handle (
like this) so I can do pull downs and rows in a better position for my wrists. I used this to superset closegrip pulldowns with seated rows (using the rope attachment). Then I did some light-ish bent over rows with dumbells instead of barbell (again, better wrist position), then finished biceps with incline bench curls.
Wanted to do some more "pulling" so I supersetted upright rows with shrugs from a low pulley, until the weight got too heavy for my shoulders then I continued with more sets of shrugs.
After that, I just walked inside my house and ate dinner.
___
Today I did a "light leg" routine that I am going to start doing every 48 hours, when that doesn't fall on a specific other body part day. This is basically my warm up for leg day: 5 x 50-rep supersets of leg presses and calf raises (25 each). It has to be high-rep because my machine doesn't go heavy enough for a real leg workout.
With dumbells, try to add variety and work different parts of the same muscle. Chest is usually the only muscle most people do that with. Instead of just doing regular bench press, many mix in some inclined, decline, wide, and close grip bench presses as well. This will work different areas of the same muscle. The same philosophy can be applied to almost every other muscle and it is much easier with dumbells.
For example, most people just do the regular bicep curl. For variety, work on the inside and outside part of the bicep. For example, when you do your bicep curls, keep your elbows near your side like you normally would, but instead of keeping your arms shoulder distance apart, extend them wider and do some curls that way.
Or, you can go the other way and move your hands towards your body. For example, start with the regular bicep curl pose with your hand by your thigh. Then, make sure the outside (side your finders do not bend) of the wrist facing towards you. Then, lifting one arm at a time, lift the dumbell in a corkscrew motion so now your wrist are facing sideways, kind of a hammer curl motion but your wrists are facing the opposite way.
A third technique are hammer curls. Basically hold the dumbells so the inside of your wrists are facing each other. Do bicep curls that way. You can also use different combination of these as well. For example, normal bicep curl up, hammer curl down. Or, extended hammer curl up (first bicep variation with hammer grip), regular grip down.
This may make it easier or harder on your wrists and elbows if you have issues with those. Just play around with movements for a bit and see what you like or dislike.
Right now, I'm doing light aerobic dance and strength training 40-50 minutes a day 4-5 days a week. That's above average for me. but I can't do much arm work because of the tennis elbow/ pinched nerve thing on the left, which is pissing me off.
and I agree--I love working out at home where it's quiet and I can concentrate.
and I agree--I love working out at home where it's quiet and I can concentrate.
Funny, that's one of the main reason I like working out at the gym. I call it sweaty meditation (I put my tunes/tv on and work out, I don't do classes. Not that there's anything wrong with them...) Plus having to pack up and go there makes me take it more seriously and I get a solid workout with no interruptions. Having tons of equipment handy makes it easier to change up my routine, having other people using the equipment sometimes forces me to change up my routine.
Lately I've been doing 30-60min of strength and 60-90min of cardio 5 days a week, while my kids are off playing with the afterschool program kids in the "jump zone". I/we would never do that at home, I would get sidetracked with laundry and shrinky dinks within minutes...
. . . and nobody looks at you if you are looking dorky. and I can work out nekkid if I want AND it's free!
If I were a fit guy and needed lots of heavy weights and machines then I would go for the gym. But I like bouncing around my living room. I've got plenty of equipment.
Srsly? You work out naked?
well, usually not (especially if I'm on my porch!), but minimal clothing is my standard at-home wear.
Chest is usually the only muscle most people do that with. Instead of just doing regular bench press, many mix in some inclined, decline, wide, and close grip bench presses as well.
Did you conduct an informal poll on this or what? Look at common back movements as mirror images of chest movements: decline bench (or dips) = bent over barbell rows or low pulley rows (close grip version), incline bench (or military press) = lat pulldowns, flat bench press (or dumbell press) = machine rows or one-arm dumbell rows. Unless you have a poor back routine, you're getting just as much variety, i.e. recruiting/stimulating more muscle fibers.
I agree that pronation/supination is a point on which dumbells are superior.
Another reason to love/hate dumbells... say you are doing heavy incline presses. With a barbell, you simply lift it off the rack and put it back when you're done. With dumbells, you have to figure out how to wrestle them into position. This develops "whole body strength" ...
Did you conduct an informal poll on this or what?
Well from observation but you are right about the back. But much more often than not, I see people work on one muscle group for three or four sets then move on the next muscle set.
I weighed 268.2 today. I did 4/5 of a pull up, and held it for 5 seconds. I think If I had tried it before the curls and bench, I might have cleared my chin.
Got the whole way up today, and 1/3 of a second one, lol. Pre workout this time. ;)
Eta: 265.2 lbs
Yea!
I got 30 push-ups done before my elbow burst into flames again FUUUUUUUUUCK.
I had to bug out from fencing early last night. It was just too hot and humid to go more than two hours. I knew if I stuck around competitiveness would have over-whelmed common sense. On the upside, I figured out the tempo of one guy's pia flick attack and hit him bunches.
My workout today wasn't too extensive. Squeezed the ISO 7X a few times and did 3 sets of curling as many repetitions as I could with a resistance band. Friday I'll go heavier. Should do benching but I always like curling. Might even do chin-ups. Still undecided.
I've run every day this week. Started with only 7 minutes actual running in a 25 minute walk on Monday. Increased to 12 Tuesday and 16 yesterday and today. My right heel is torn apart from my new shoes, so I stop when the pain gets unpleasant. And I swam a half mile on Monday and Tuesday, mowed the lawn yesterday and plan to be off to the pool in a few minutes for another half mile today. Gained a couple of pounds :rolleyes:
i crushed my abs yesterday. 4 planks, leg lift crunches, and kneeling cable crunches. I'm feeling it right now.
ugh! a guy farted on jinx and I on the treadmill the other day. rude fucker.
I'm glad Jinx didn't punch him out cuz it was I who farted. I was so tiny next to him you couldn't see me. :lol: This is giving too much info but I figured what the heck, I've been here long enough. :p: Confession: I often fart when I jog because I always have so much gas build up overnight. Morning jogs are good for me because then I'll be gas-free all day. :D
You get the blood moving and it engages the intestines.
Thank you for the explanation, UT. :p:
Monster the running freak continues...
Ran 21 mins on Fri, swam half a mile thurs and fri, took the weekend off, thought it might be hard to get back into it because this week Hebe does not have 8am golf classes (I had developed a routine of readaing, drinking tea and eating a banana for the first half hour of her class then going fo a half hour run/walk), but I just ran for 25 minutes. I rock :D
yesterday, I burned 1670 calories at the gym... plus whatever i normally burn. I did 1050 in 65 minutes on the treadmill 8.5 incline at 3.8mph; weights for 30 minutes, and swam freestyle sprints for another 30....(10 trips back and forth in a 25m pool as fast as i can go with little flippers on) then huff and puff until I can breathe enough to go again....
today, the muscles along the sides of my spine, about halfway down my back are sore. Has to be from the swimming.
Awesome.
But...
swimming is better for weight loss if you swim continuously as fast as you can without needing to stop. Also, quit with the fins. If swimming without assistance is too hard (?!) then grab a kickboard and do kick laps. Making the kick easier is doing nothing for you. If you need to make it easier, give the arms and the upper body a rest.
.... for a fit adult a freestyle 50 shoulld take around thirty seconds. ten of them is 5 minutes. you needed 25 minutes rest during that 30 minutes? Srsly? Not criticising, but trying to help. Swimming, I do know stuff about.
Sore halfway down the back? That's the fins, I reckon. When you rotate with the stroke, the fins are going to make your legs resist, causing your body to twist uncomfortably. Your upper torso should be rotating through almost 90 degrees with each stroke, your legs follow. If there is resistance, that's gonna hurt.
Swim aids are for training, not sprinting.
it takes me about 16 seconds to swim 25m freestyle as fast as i can go. turn and go back, and i am dying by the time i return. that's with the fins. I have to breathe for like 3 minutes in between. I wanted to swim because all of my cardio has been with my legs, and my pants dont fit anymore but i still have moobs. i have no wind in the pool. I'll keep at it. i'll try without the fins. I just like em, i guess.
Slow down, ditch the fins. of course you like them. It's the McDonalds of the pool. Moobs? Do the breaststroke or fly. Or at least make sure you're body is tight as you swim freestyle and you're getting the correct rotation.
if you want to workout the arms and upper body, use a pull buoy and don't kick at all.
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Free Calorie Counter
I did 500 meters all together today of freestyle and 200 of breast/fly. my triceps are cooked.
Grats on 36 pounds!!
You log at MFP, LJ? Shoot me a friend invite, if you want. Stormieweather is the name there too.
i don't know how to do that. I'm lumberjim there too, though...
I will have a cast placed on my right forearm to immobilize my wrist in a neutral position. This should allow the small tear in my TFCC to heal without surgery. My ortho doctor said he had a torn TFCC something like 10 years ago, never had surgery, but his full range of motion has never returned in that wrist, and he can't do things like normal pushups anymore. I guess I could try the "perfect pushups" since that device places the wrist in a neutral position.
if you want to workout the arms and upper body, use a pull buoy and don't kick at all.
they have them at the gym.... i watched a youtube of a person using one.
[YOUTUBE]H-RPVBZpsEw[/YOUTUBE]
Are you supposed to NOT kick at all then? or does it help the upper body some other way... the guy in this video kicks a bit.
entirely depends on how naturally buoyant you are and how hard you want to work out ;)
Swam 100 lengths Mon (just over a mile), ran a couple of miles in 20 minutes yesterday. Just mowed the lawn -if I go fast that's a real workout, but I had to go slowly because it was so long, so I guess it's back to the pool this afternoon for today's workout
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I did 500 meters all together today of freestyle and 200 of breast/fly. my triceps are cooked.
You are totally kicking ass Jim!! Whooo hooo for you! Keep it up!
I did 500 meters all together today of freestyle and 200 of breast/fly. my triceps are cooked.
The Lincoln Memorial Reflecting Pool is only 600 meters... you're on your way back.
You are totally kicking ass Jim!! Whooo hooo for you! Keep it up!
thanks! so are you! and so is monster!
I weighed 257.2 before the workout, 253.4 after, and 253.0 after the pool!
I'm hoping to be 240 by October 3rd. That's the date of the
Downingtown Fall Fest, and I hope to attend that event with room in mah belly.
It would be a good GTG for the locals.
I weighed 268.2 today. 8/03/2010
246.4 today
Kick A** Jim, doing great!!
You should look at his pix; he looks great! That's lots of determination for ya. I've only lost 5lbs, and I'm so sick and tired of diet and exercise already. :p:
36 minutes run today. That's my personal record. It's been over a week since I ran, the first 2 minutes were easy. my legs were screaming for exercise, then the next 10 were hard. I usually walk the first 5 minutes out of the house to warm up and the last 5/10 to cool down and try to run for 30 minutes in between, but I just kept on running all the way home
Run, monster, run! :lol:
Here's your new theme song:
[YOUTUBE]9myoXFk-O4U[/YOUTUBE]
That is the same song as this one. But this is sped up.
[YOUTUBE]A7ZPwxeE6n0[/YOUTUBE]
Like a Japanese Cowboy? you must have seen me run past! :lol:
thanks! so are you! and so is monster!
I weighed 257.2 before the workout, 253.4 after, and 253.0 after the pool!
I'm hoping to be 240 by October 3rd. That's the date of the Downingtown Fall Fest, and I hope to attend that event with room in mah belly.
It would be a good GTG for the locals.
240.0 today. 4 days early... goal set.... goal achieved. think I'll have a beer.
also... I bounced on the trampoline today for my daughter. It has a 250 lb weight limit, and I told her that one day I would be light enough to use it.... and today... i did a flip on it. I landed on my ass, but i flipped. She was proud of me. We had a good day. mini golf, dinner with my mom, cheerleading practice, and the boy taught me how to ripstick. kids are cool.
Excellent - Job well done. Very happy for you.
that's excellent. is that a trampoline in the yard or one at your gym?
back yard.
this one:
[YOUTUBE]rdoUlwpuR54[/YOUTUBE]
oh, and I did 2 sets of 3 full pull ups ....
Great video. Looks like a good time.
Wow - kickin on the pull ups eh? :thumb:
...the boy taught me how to ripstick. kids are cool.
Ripstick lessons continue.
more bad video of itLooking skinny! Also, now I want to go and try Hector's ripstick instead of going for a more sensible bikeride/run. You will be able to locate me in the stupidly broken limbs and head injuries ward of the U of M hospital this evening
Thin indeed.
I wish I knew a kid with one of those. I'd try it.
You do, he lives just a couple of hours north and his mother has beer for you to numb the pain......
:)
It'll happen, just don't know when.
You look great, Jim! Congrats on all the hard work but remember to never give it up. Don't ever gain any weight back!!!!!!!! Easier said than done. I keep on gaining back my weight AND fat. :thepain: All the pain and suffering of losing the fat and I go and let myself go. So, yeah, don't ever let yourself go...seriously! Again, CONGRATS!! So proud... :p:
thanks!
but wudda bout my mad ripsticking skillz? ;)
My momma always said you gotta focus on the positive..... :p:
Ripstick lessons continue.
more bad video of it
Not bad, almost as good as Tyson and Tillman!
[YOUTUBE]5fdqi1UCPvM[/YOUTUBE]
let me know if this starts to bore you. the boy and I ripsticked for 2 hours last night.
this was at the beginning of the evening. by the end, I had it down pretty well. you can go uphill on these things. my left hip flexor is pooped.
eta: the looks I was getting from the cheer - moms were pretty funny too.
not bad! I'd be on my ass as soon as I stepped on one.
I'll have to bring the good camera next week and get some better quality shots of the boy doing his thing. he's getting pretty good at it.
I forgot the good camera... but got some more crap quality video of my advancing skillz....
this includes the very first time I've actually fallen down, too... so that's better entertainment value right there.
enjoiJust ran for the first time in a few weeks, but still managed a solid 33 minutes!
In a world...
Where Texas summer afternoons soar well over 100 degrees.
One man...
Decides to do a series of brutal up-hill sprints, dropping to do 20 push-ups at the beginning, and end, of each circuit.
Critics are saying...
How in the hell can you be vascular up to your deltoids and still have a beer belly?
Coming this summer...
How Do Pro Athletes Keep Sweat Out of Their Eyes ???
Uhhh ... I was going to post, but I can't compete with that.
Sorry, when I work out I don't ƒuck around.
I never let my heart rate stay in a comfort zone. Interval training, I guess they call it.
I never have problems with sweat if I wear my contacts. When I do wear glasses: Posture. Don't look down when running. Pushups, look forward.
Also, don't wipe your face/head. That always seems to send all of the sweat directly into my eyes.
I ran a 50k race with ~7k feet of elevation gain yesterday. Cool in the morning, around 56 F. A little warm toward the end, around 85 F.
Yeah, my head is up eyes forward in my both my sports, fencing and mountain biking, so sweat doesn't seem to go in the eyes. Fenced in a nice veteran epee event yesterday in Harrisburg worked up a good soggy sweat until an National Team guy ended my day. I fenced well but am going to get some video from my coach because I can always improve. Lil Pete filmed my last bout which ended 10 - 7 and looks different than I remembered, needless to say there is stuff to clean up.
I never let my heart rate stay in a comfort zone. Interval training, I guess they call it.
Interval training? Gosh, I've never heard of that.
My heart rate hasn't been in a comfort zone for the past year. I didn't call it interval training, though.
How Do Pro Athletes Keep Sweat Out of Their Eyes ???
I see your heat, and raise you some humidity too. My
SweatVac Endurance Visor is priceless on days like yesterday morning when the fog is so thick, you can't see the end of the block. Five minutes into my run, my glasses fogged up so badly I had to take them off just to see. When we got home, the dog had little beads of water all over her eyebrows. I wanted to take a pic, but she rolled around in the grass before I could get the camera.
There is a race visor on clearance for $8 at the end of the page. I prefer the endurance visor's fit though. YMMV. If you don't like the visor, they make just a sweatband. To keep mine from getting funky, when I get home I just rinse it in the sink and hang to dry right away. I recommend getting a colored one, white ones get gross looking even when they are relatively clean.
Or, just cut up an old drifit shirt, and make a headband out of that. Same concept as what I paid $20 for to wear under my bike helmet. :rolleyes: Why can't *I* think of these things sooner?
ETA several friends have
Headsweats hats/visors. Same thing.
Maybe my cro-magnon brow keeps the sweat out of my eyes.
LabRat? wtf
Thanks for the tip, but I don't want a 'tan-line' on my forehead.
I'm going to try smearing vaseline across my brow to redirect the sweat.
holy fuck it's labrat! I did a tri, LR, you'd've been proud!
meanwhile, back at the ranch...
Flint, stop plucking your eyebrows like a girl -they have a purpose.
I carry a towel and wipe. I don't run in Texan Ovens, though. The guys who do stupid things like that here wear cotton bandanas/do-rags that come partway down their foreheads.
Ran ~5.5 miles last night in the blistering heat. (But it was a dry heat!)
Tomorrow is a 20 mile training run that summits every hill/mountain in the Helena trail system.
My third 50k race in three months is in a couple of weeks. My heart is totally not in it. Over-trained and/or some mild mood crap poking its head out.
You're giving me foot pain.
I'm heading out now for a couple hours of chasing the lawnmower. Then I'll follow that with some weightlifting, using sections of a downed tree for weights. I'll stay hydrated with frozen margaritas.
Back yard done. Front yard to go, tree section removal to go.
